WARM UP
DYNAMIC 2X
50 m run
50 m frankenstein
50 m HIGH KNEES
50 m butt kicks
5o m skip/ skipclap
“TRACK SESSION”
1.
5×3 Broad Jumps, rest inbetween sets
2. Sprints
A. 4X 50 m sprints – rest
B. 4x100m – unlimited rest
C. 2×200 m – rest
Not for time just speed work
1. Strength 5 min to establish
1 heavy Jerk

2. Conditioning

12-9-6-3

t2B

Jerks, 135/95

burpee