Thursday, July 12, 2012

A. Dumbbell Power Snatch x 10 (5 per arm) x 5 sets; rest 90 sec. Go up in weight with each set.
   
B. 5 broad jumps and then sprint to 100 meters.
    rest 3 minutes - at 75%, 85%, 95%, 100%, 100%, 100%
    7 sets

In your rest do bodyline drill x 30 sec on stomach and 30 sec on back x 1 x 6 sets.