A.  STRENGTH (Day 4/Week 6)

5 sets – <-> Shuttle Run x 3, 20 x Lateral Jumps @ 24inch/20inch w/1 Min Rest 

Snatch – 7 x 1

Power Pulls – 3 x 5 

Snatch Push Press – 3 x 5 

Weighted Close Grip Pull-ups – 3 x 12 

GHD-Sit-ups – 3 x 15 

GHR – 3 x 15 – Banded 

Back Extensions weighted – 3 x 15 

B.  Gym Met-con 

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