WEIGHTLIFTING
Snatch Balance + OHS (2+1) x 5
Power Snatch+ Snatch: (2+1) x 2, (1+1) x 3. Move up in weight each set but keep your movement snappy and fast! Try and go higher than last week.
Front Squat: 4×4. Move up in weight each set. Work up to a challenging set of 4.
THEN
3 Sets:
Hollow Holds or Tuck Holds x 60 seconds.
Weighted hip extensions x 10-15 with 3 sec hold at top to squeeze glutes.
WT’D GHD SIT-UPS 13
If you have a sled or prowler, do some heavy sprints! 3 sprints. If you don’t have a sled or prowler, do 3 sets of 30 sec sprints on air assault bike or rower. Rest 90 seconds in between each sprint.
