"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