Baseline: Pre-SOP and box breathing, then ROM drills. Run 400m, then Burgener warm up + skill transfer exercises. Then 3x high hang snatch, 3x hang snatch, 3x snatch.
Strength:Snatch: 7 rounds – Every 90 seconds, perform 2x snatch. Work up to a max double for the day.
Work Capacity: “Helen”. Complete 3 rounds for time of:
Run 400m
21x KB swing (53#/35#)
12x pull up
Durability: SEALFIT Yoga Mobility drills. Hydrate and fuel within 30 minutes. Journal post training session SOP.
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