Warmup:
3 Sets - Hip Speed + Scapular Prep + Jumping Mechanics
5 Seated Box Jump
10 Side Plank Rotations
10m Seated High Pull Band
A) Hang Muscle Snatch Below the
Knee 5,5,5; rest 2mins
B) Snatch Deadlift 5,5,5
C) 3 Sets Not For Time
- 10 reps Ring Row
- 10 Bar Dips
- 6-8 Strict Chest to Ring Pull Up
D) 3 Sets - Power Work:
- 5 Hang Power Cleans
- Bike 15sec
rest walk 2:30
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