L1: a) Single Leg Split Squats~ 6-8 x3 @30X0, :30 sec rest b/t legs, 2 Min rest b/t sets

*Start on weak leg

b) Strength Priority

c) Running Clock Shuttle Runs x20 yds

L2: a) Hang Muscle Clean~ 4×4

b) RDL~ 3×4

c) Flight Simulator, Unbroken 5, 10, 15, 20, 25…to 50 and back down, 20 Min Time Cap:

Double Unders

L3: a) Power Snatch~ 70%x3x2, 75%x2x2

b) Power Clean + Power Jerk~ 70%x3x2, 75%x2x2

c) Snatch High Pull~ 70%x3x3

d) Clean Pull~ 85%x3x4

e) 10 Min Row for meters @ 80%

Rest 10 Min

10 Min Row for meters @ 90%