Sunday - Sept. 7

Dynamic Warm-up - Sprint Drills
Multi-directional 6" Hurdle Jumps to Sprint x 6

2-arm Jerk @ 16kg
- 10 minutes @ 8 rpm

7 minutes rest

Snatch @ 16kg
- 10 minutes @ 20 rpm

7 minutes rest

1-arm Jerk @ 32kg
- 4 minutes @ 8 rpm
Rest 4 minutes
- 4 minutes @ 8 rpm

Back Squats - 10 sets of 10 on the 3 minutes
@ 215#

Grippers
sport - 2 x 15
trainer - 2 x 15
#1 - 2 x 15