Training- Strength/ Power End.

AM:

Warm:

4x5 squat

10x prone scorpion

10x roll to v-sit

10x leg circles

10x bent knee iron cross

3 pos BB comlex

W2H tempo front squat 33x1

5x@ 60, 80, 90, 90, 90, 90, 90kg

4x10 single leg RDL

then:

EMOM/10min

2x power clean @ 60kg

10x wall ball

cool:

5min easy air bike

PM:

warm:

10m bear crawl

10m duck walk

10m crab walk

3x5 wrist circles

3x5 push up progression

BB complex warm up

W2H C&J

2x@ 60, 80, 90, 100kg

2x C&J E2MOM/ 16min @ 103kg

then

10 rounds for time:

2x snatch @ 60kg

10x wallball

rest 10sec between

6min flat