warm up
jump rope 2 minutes
3×10
walking lunges
OHS
sit ups
kossacks
skill/strength
Snatch from below the knee
7×3 rest 1min between sets
conditioning
run 400m
1min max reps chest slap push ups
rest 1min
row 500m
1min max rep KB swings 55/35
rest 1min
100 DUs
stretch
hamstrings
quads
calves/ankles
