Workout of the Day

Warm up: 5min AMRAP

5 sotts press

5 lying prone broom pass throughs.

5 OHS

Strength: 

A. Jerk 5-3-1-3-5

B. Power snatch 3 x 3 @ heavy

*between each set muscle up/pull up practise. 

*Coach picks a drill for each athlete. 

C. OHS 3 rep 3 count pause. 

*between each set 20m heavy double KB or DB overhead carry

*min. 5 working sets

D. Core: 3 sets 

10 weighted sit ups

10 supermans 

10 hollow body rocks

Cool down: 2 sets 

1 minute down dog + up dog