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 medball punch throw

-4 x 6/side


Strength 2
B1 – Lateral box step up*

-4 x 5/side
*Tempo – 3 down, 1 hold, fast up


B2 – Incline DB curls

-4 x 12