1: 5 Snatch Pulls – 70%
2: 2 Snatch – 75%
3: Rest
4: 4 Snatch Pulls – 75%
5: 2 Snatch – 80%
6: Rest
7: 3 Snatch Pulls – 80%
8: 1 Snatch – 85%
9: Rest
10: 2 Snatch Pulls – 85%
Bent Over Rows – 10
Alt V-Ups – 10
Push Ups – 6
Barbell Hop Overs – 6
Machine for 2 Min
Groin Stretch – 4 Each
Windmills – 10
Thread the Needles – 4 Each
Thoracic Rotations – 4 Each
Down/Up Dog – 4
Wide Leg Inchworms w Pushup – 4
Alt V-Ups – 6
Heel to Toe Rocks – 10
Line Hops – 10
Barbell Warm-Up:
Sn. Grip Push Press + GM’s – 5
Elbow Rotates – 10
Bent Over Rows – 5
Pigeo Pose – 30 Sec
1: 5 Snatch Pulls – 70%
2: 2 Snatch – 75%
3: Rest
4: 4 Snatch Pulls – 75%
5: 2 Snatch – 80%
6: Rest
7: 3 Snatch Pulls – 80%
8: 1 Snatch – 85%
9: Rest
10: 2 Snatch Pulls – 85%
Bent Over Rows – 10
Alt V-Ups – 10
Push Ups – 6
Barbell Hop Overs – 6
0-10
3 sets
25 Banded hamstring curls seated or prone
10 alternating jumping lunges, take these serious we will be building on these be explosive. If you cant do the jumping versions do step lunges and push off with some power.
10-25
5 sets of 3 deadlifts building to a 80%effort
25-40
3 sets
6-10 1 leg RDL with DB
6-10 1 Arm DB row
6-10 Barbell roll outs, if you cant do a roll out hold planks :30-1:00
0-10
3 sets
25 Banded hamstring curls seated or prone
10 alternating jumping lunges, take these serious we will be building on these be explosive. If you cant do the jumping versions do step lunges and push off with some power.
10-25
5 sets of 3 deadlifts building to a 80%effort
25-40
3 sets
6-10 1 leg RDL with DB
6-10 1 Arm DB row
6-10 Barbell roll outs, if you cant do a roll out hold planks :30-1:00
0-10
3 sets
25 Banded hamstring curls seated or prone
10 alternating jumping lunges, take these serious we will be building on these be explosive. If you cant do the jumping versions do step lunges and push off with some power.
10-25
5 sets of 3 deadlifts building to a 80%effort
25-40
3 sets
6-10 1 leg RDL with DB
6-10 1 Arm DB row
6-10 Barbell roll outs, if you cant do a roll out hold planks :30-1:00
