Complete the following sprints (inside the gyn if needed):
2 x 20 Meter Sprints (rest 20 seconds between efforts)
Rest 30 seconds then...
4 x 30 Meter Sprints (rest 30 seconds between efforts)
Rest 30 seconds then...
10 x 10 Meter Flying Starts (rest 30 seconds between efforts)
*take 10 meters to accelerate, you should be full speed by the time you hit your start.
W.O.D.
On the minute:
Perform 3 Power Cleans and 6 Ball Slams on the minute for 10 minutes.
*Complete Power Cleans at 70-75% of 1 RM
*Ball Slam use 40 lbs
*For every rep not completed perform 3 Burpees
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
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