Strength:
A) Snatch Barbell weighted duckwalk: 8 sets of 10ft forward and backward
B) Every 90 sec: Snatch Floor, Below Knee, Knee, 1+1+1: 8 sets to build to max, the last set should be the only one with potential to fail
C) FS: Every 2 min complete 3 reps @ 80% x 8 sets
Skill:
A) 3 min. box shoulder stretch
B) 5 sets
– 4 Tempo Strict HSPU (31X3)
– 4 quick Kipping HSPU
– 3 Tempo Strict HSPU (31X3)
– 3 quick Kipping HSPU
C) After conditioning – 100 situps
Conditioning:
3 Rounds:
400m run @ 70%
400m run @ 100%
400m run @ 50%
400m run @ 100%
rest 3:1 on final 400
yes that's a lot of running, no it's not unnesscary, yes it will probably be boring and yes it will get you in shape