Snatch warmup
Hang power clean: 5 at 125, 130, 135, 140, 145lb
Front squat: 5 at 125, 130, 135, 140, 145lb
10min throwing, 7min agility ladder drills
3 rounds:
4 reps bail run serpentine
4 reps shuffle serpentine
2 reps bail run serpentine to sprint
2 reps shuffle serpentine to sprint
2 reps serpentine
0:15 fast feet, 20 pushups, 0:45 plank
4min throwing
10x10yd acceleration to deceleration
10x10yd backpedal acceleration to deceleration
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