Strength
A1 – Bench press
3 x 5 @ 75%
3 x 2 @ 85%
A2 – KB Pullover on medball
-4 x 10
Workout
8 min AMRAP
8 Burpees
8 DB hang power snatch – R (50/35)
8 Lunges/total*
8 DB hang power snatch – L (50/35)
*Lunges are done unweighted, alternating legs. They can be done stepping forwards or backwards.
Mobility
QL Rig stretch – 1 min per side
Couch stretch – 1 min/leg