Friday
Baseline
Box breathing/ rolling trouble spots/ ROM drills
5/5 Single Arm KB Swings
100m Run
5/5 KB Cleans (16/12kg)
200m Run
5/5 Snatches (16/12kg)
300m Run
Strength
5 Rounds
5/5 Clean and Press
Work Capacity
5 Rounds
10 Double Clean and Press (modify to 5 per side)
100m Run
30 second rest
Durability
Shoulder Mobility
Record workout, daily hydration, and box breathing practice in your journal.
Write down your total hours of sleep last night. Be sure to get to bed early enough tonight so that you can get at least 7 hours of sleep!