Strength 1
A1 – Hang power snatch – one each from the high hang, mid thighs, just below knees
2 x 2
2 x 2
2 x 2
2 x 2
*Complete the hang power snatch from the 3 positions listed and repeat it in the order listed. Take about a minute break to repeat the complex again for a second time through. So long as technique holds, keep adding weight and continue this process at least 4 times.
A2 – Half kneeling med ball punch throw
-3 x 6/side
Workout
Old City Benchmark #1
Assault Bike sprints
3 x 30 sec, rest as needed between attempts
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