Front squat: 1 at 70, 80, 87, 94kg
Snatch: 1 at 50, 60, 70, 73, 76; 4x2 at 70kg
5x(2 snatch deadlift floor to knee, 2 snatch deadlift knee to hip, 1 snatch pull) at 70, 73, 76, 79kg
Back squat: 1 at 70, 84, 93, 100, 105; 3 at 97, 98, 99, 100kg
20min throwing, active warmup
8 reps X-drill
4x5-10-5yd sprints, throwing as rest
4 reps comeback drill (0-5-10-15-20yd)
2x1x80yd sprints
Marine abs
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