Strength 1
A1 – Power snatch
2×2
2×2
2×2
2×2
**Complete each set twice at the same weight. You’ll have 4 different weights on the bar.
A2 – Strict Chin ups
4 x 5
*The chin ups (palms facing you) can be weighted, strict, banded, barbell/box assisted, or negative. For each person, it will be different. They should be able to complete all 5 rips WITH a pause at the top and bottom.
Strength 2
B1 – Double KB Racked Heel Elevated Squats
– 4 x 4, tempo down 3, hold 1, up 1
B2 – Candlestick roll ups*
4 x 3
*These can be scaled down to hollow rocks for 30 sec