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
5x
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