Skills and Technique
Advanced:
S/S
Dbl. KB Snatch 3×10
Pistols 3×5 (do not alternate)
Adv. Standards Apply to int. & nov.
Intermediate:
Single KB Snatch
High Box Step Ups
Novice:
DB Snatch
Low to med. Box Step Ups
With KB ground and squat not required unless specified.
NFT:
3 100m Sprints
2 300m Sprints
1 400m Sprint
2 300’s
3 100’s
Each sprint is broken up by a 100m light jog
The work is a continuous run no walking.
100=I-Run or 1/2 Loop
300=1 Loop
400= shoot straight driveway
