dynamic :
a) squating samson stretch - length
b) angry gorilla - length of room
c) burpee broad jump - length of room

plank challenge, day 5- 35 secs

mobility :
a) burgener warmup


Snatch Grip Deadlift - 5 sets of 1.1 every minute at 102% of 1rm.


notes :
- 1.1 = one rep,  rest 10-15 secs, one rep.
- keep bar close on snatch deadlift.
- slow to knee, fast once over knee.


Snatch - 5 sets of 1.1 every minute at 75% of 1rm.


4 sets of :
4 minute clock
run 400 meters
max unbroken set of handstand pushups

notes :
- score = all sets added together.

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