Level 1

27-21-15-9

Bike Calories (Row if coaches need)

Hang Power Snatch 95

Level 2

27-21-15-9

Bike Calories (Row if coaches need)

Hang Power Snatch 65/42

Level 3

27-21-15-9

Bike Calories (Row if coaches need)

Hang Power Snatch 75/53

Level 4

27-21-15-9

Bike Calories (Row if coaches need)

Hang Power Snatch 95/65

Tips & Tricks

Strength

Mobility:  lacrosse ball in traps, 3 minutes/ side