Double Strength Day
Strength 1
A1 – Power snatch + hang power snatch
-Build to a heavy double of the complex, then repeat that weight 1-2 more times.
A2 – Single arm ring row with rotation
-4 x 6/arm
Strength 2
B1 – Barbell hip thrust
-4 x 10
*Suggested weight of 225/155
*1 sec hold at the top, 3 sec to lower the bar
B2 – Top supported knee raises
-4 x 5-8 *1 sec hold at the top