Strength – 

Every 2min x 5

8 x Power Snatch – Touch and go

Workout – 

For Time – 12min CAP

20 x Pistol Squats (40 x Lunge Steps)

20 x Box Jumps

20 x V Ups

30 x Pistols (60 x Lunge Steps)

30 x Box Jumps

30 x V Ups

Strength Notes – The aim of this strength piece is to work on the cycling of reps at speed. The 8 reps should be as fast as possible without stopping. Athletes should build across the 5 sets to a weight that is challenging but can be performed unbroken in a touch and go style.