Sprinting! 

Warm Up

6 minute Run    

Dynamic Stretches

3 X 30m reverse hurdle
3 X 30m karaoke (big knee on cross over)
2 X 20m low side steps (change sides every 5 steps)

Accelerations
2 x 10 Rollover Start
2 x 10 Walking Start:  Walk, hit mark and accelerate
2 x 10 Dancing Start:  With feet moving in place accelerate without false step
2 x 10 SideStep & Go:  Take two steps sideways then drive off back foot and accelerate the opposite direction
  
Workouts

2 x 4 x 60m (Accel 25m; Maintain 35m)
2 and 1/2 minutes between runs
5 minutes between sets

 Then....

Power Snatch -     OHS
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Mercedes,come early if you can.  7pm, text 292-8097 if you can make it.