Barbell Cycling
5 sets
5 Touch & Go Power Snatch
Rest 1 minute between

Strength Conditioning
3 rounds for quality:
10 Push Press
10 Overhead Squats
10 Pendlay Row

Use the same weight for each set.It should be moderately heavy for each exercise.

Conditioning
Basic Burn
30-20-10 reps for time:
Pull up
Push up
Sit up
Air Squat

Daily Midline
3 rounds
:20 Flutter Kick
:20 Plank
:20 Superman Hold

No rest between rounds.

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