Monday
Supplemental Power
7 x 1 – 2 Position Snatch High Hang, Mid Thigh
Strength
Superset
Overhead Squat
8 x 2 (6)
Handstand to Forward Roll or Forward Roll
8 x 1
Every 3 Minutes
Focus on Shoulder and Hip Mobility Between Sets
15-12-9-6-3
Overhead Squats 115/85 95/65 75/55
Toes to Bar (alt. V Ups)
Then
15-12-9-6-3
Front Squats 115/85 95/65 75/55
GHD Sit Ups (alt. Butterfly Sit Ups)
Supplemental Endurance
3 Rounds
15 Burpee Pull Ups
800 Meter Run
