Workout of the Day

Warm up: 5 min AMRAP

5 Sotts press

5 Lying prone broom pass throughs

5 OHS

Strength:

  1. Snatch 5-3-1-3-5
  • Power clean + push jerk 3 x 3 @ heavy

*between each set muscle up/ pull up practise 

*Coach picks a drill for each athlete

     C. Front squat 3 rep 3 count pause 

*Between each set 20m heavy farmers carry 

*At least 5 sets working sets

  • Core

*3 sets

1 minute plank 

30 seconds each side plank