TUe | Mar 8

Warm up:
Machines
All strength moves with light weight

Wed | Mar 9

Sprint mechanics
Ladder work
Barbell dowel work: back squat, push press, front squat, thrusters, hang cleans, power cleans, snatch
Introduce machines: row and ski

ThU | mar 10

Warm up:
Speed ladder
Sprint mechanics
Warm up on tread and any machines they have left over from Tuesday (sheet is on clipboard)

Technique: Snatch and sprint form

4-8 Barbell Snatch
6 Box jumps
12-20 Push ups
6-12 Chin ups
Finish any machines from Tuesday they didn’t complete

Max at the end: All tread
2 of each:
100 m sprint
200 m sprint

Madi: No box jumps
Madison will not be there