Strength: Power, Speed Strength
ESD: Aerobic

Sympathetic Breathing Protocol
2rds NFT: 200 m row, 5 B2B MB Passes, 10 Russian Kettlebell Swings /10 American Kettlebell Swings, 10 Plank Shoulder Taps, Monster Walks

All Levels
A. Split Stance Anti Rotation Medball Lateral Wall Toss
5 sets of 8 L 8 R
Rest 1 minute.

White
B. Hang Squat Cleans from below the Knee
2 sets of 3, 4 sets of 1.
Rest 2 minutes. Increase weight on 3s, 1s, respectively.
+
Paced Effort
1000 M Row
Then
3 Rounds of:
12 Dumbbell Split Cleans, alternating legs.
12 Burpees
50 Single Unders
Then
1000 M Row

5 minute cooldown.

Gray
B. Snatch
2 sets of 3, 4 sets of 1.
Rest 2 minutes. Increase weight on 3s, 1s, respectively.
+
Paced Effort
1000 M Row
Then
3 Rounds of:
12 Split Cleans, alternating legs. (95/75)
10 Strict Ring Dips
30 Double Unders
Then
1000 M Row

5 minute cooldown.