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
