Strength 1
A1 – Hang power snatch
2 x 3
2 x 3
2 x 3
2 x 3
*Do 2 sets of 3 reps (resting about 30 sec between sets) at the same weight.
Rest about 60-90 sec between the sets that you add weight.
You’ll have 4 different weights on the bar.
*Compare to 9/29
A2 – 1-arm DB row
4 x 10/arm
Strength 2
B1 – Cyclist Squats
-4 x 4, tempo down 3 sec, hold 3 sec, up 1
B2 – Strict dips – as challenging as possible
-4 x 5