The Lift-Off is our focus. I could explain why but you should figure out my answer… you should register when you read this.
Row 1500 m right into :15 sprint/:45 chill x 4
A) start warming up the snatch. Get the legs really ready to drive heavy weight and shoulders feeling good. Start building to 75% slowly. When the bar feels really good take 3-4 more calculated jumps and hit a great lift.
B) lift off workout.
C) gymnastics work
1 min slow shoulder taps
Rest 1 min
1 min fast shoulder taps
Rest 2 min
D) up to you. Really, all of it is up to you