Workout of the Day

Warm up:

5 AMRAP

5 sotts press

5 lying prone broom pass throughs

5 OHS

Strength:

A. Snatch 5-3-1-3-5

B. 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

D. Core

3 sets

1 minute plank 

30 seconds each side plank