Strength 1
A1 – Power snatch – Hang power snatch – Overhead squat
-Build to a heavy single of the complex, and repeat that weight a total of 3 times.
A2 – Top support knee raises
– 4 x 5-8, 1 sec pause at the top
Strength 2
B1 – Barbell hip thrust
-4 x 10 (225/155*)
*max weight, pause at the top, 3 sec to lower the bar
B2 – DB Skull Crushers
-4 x 10
Mobility Work
Banded front rack stretch – 1 min/arm
Wall pigeon stretch – 1 min/leg