Conditioning 400 meter run

20 Double unders (60 singles)

30 PVC Dips

40 Push ups (hand realease)

50 Sit Ups

60 Pull ups

50 Sit ups

40 Push ups

30 PVC Dips

20 Double unders

400 meter run

Strength

Back Squat - 60% x5/ 70% x4/ 80% x 4x 4

Snatch - 60% x 5/65% x 5/ 75%x 5/ 85% x 4 x 2

Power Clean - 75% x 4/ 85%  x 4x 2

Press - 70% x 5/ 75% x 4/ 85% x 5x 3

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