Endurance:  Dynamic Drills ROM – 5 laps

Warm Up:  30 squat/20 rollouts/ 30 OH squats

Strength:  3 rounds

• 10x deadlift (275#/185#)
• 50 double unders

Working Capacity: 

• Row 1000m
• DB full squat snatch 50x (alternating hands)
• Row 750m
• DB full squat snatch 35x (alternating hands)
• Row 500m
• DB full squat snatch 20x (alternating hands)

Durability:  2 rounds

• windmills 10 (r/l)
• wall ball situps 10
• wheel rollouts 10

This entry was posted on Monday, March 29th, 2010 at 7:12 pm and is filed under Training Journal. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.