WARM UP – 6 TO 8 MINUTES
MOBILITY – WRIST AND ANKLE
MUSCULAR STRENGTH –
CLEAN TO HIGH PULL – 4 X 3 @ 80%
DB SNATCH – 3 X 3 EACH ARM
SQUAT JUMP FROM FULL CATCHERS POSITION BREAKING CONCENTRIC/ECCENTRIC CHAIN – 3 X 6
METABOLIC CONDITIONING – TABATA WORK 20 SECONDS ON 10 SECONDS OFF
A: WALL BALLS TO YOURSELF EMPHASIS ON GETTING BALL AS HIGH AS POSSIBLE EXPLODE UP
A: BUTTERFLYS SIT UPS
THEN
B: PLYO PUSH UPS
B: DB ROWS
THEN
50 X BIRD DOGS
50 X PLANK SHOULDER TAPS
