Training-Strength

Warm:

5min airbike

Dynamic floor work

2x30/30 of each:

-Explosive steps ups

-Box jump

-Wall ball

-Strict press @ 2x7.5kg DB

-Over head hold @ 2x7.5kg DB

W2H OHS

1x Snatch balance + 3 OHS

4x sets@ 90, 95, 100, 100, 100kg

20x back squats @ 100kg

W2H power snatch

7x2 @ 85kg

W2H full snatch

60, 70, 80, 90, 95, 100kg

3 rounds NFT

10x Bent row @ 30kg DB

8x weighted dips @ 24kg

10x strict GHD situps

2 rounds NFT:

20x dips

10x Bent row @ 30kg DB