“None of us got where we are solely by pulling ourselves up by our bootstraps. We got here because somebody – a parent, a teacher, an Ivy League crony or a few nuns – bent down and helped us pick up our boots.” – Thurgood Marshall



– or –

– Weightlifting –

Every 2min for 20min:
3 Snatch Lift Offs + Snatch
(Snatch lift off – set up and pull the barbell only to the mid-knee, pause slightly, and return it to the floor – work for perfect positioning during each lift off)

Load progressively from approx 60-90% of your 1RM


– Conditioning –

Every 6 min x 18min: 
10 hang power snatch  (L3 – 155/125, L2 as written, L1 – 105/75)
20 box jump overs  (L3 – 24/20, L2 – 24/20, L1 – 20/16)
400m run


– Mobility –

Upper trap mash w/ lacrosse ball & head rotation on rig x 2-3min ea side

Trap scrub from floor x 2-3min ea side

Rhomboid scrub/tac and floss x 2-3min ea side