A) Warm up/ skills + drills:
1 Min single skips (ideally unbroken)
2 Min double unders
*with PVC, snatch grip*
5 Hang to high pulls
5 Hang power snatches
5 Hang squat snatches
*focus on positions*
– Repeat from the top x3. 2nd round use barbell instead of PVC.
3rd round if possible add a little weight but no heavier than 40kg/20kg –
B) Tabata:
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Thrusters L1= 20kg/15kg L2= 30kg/25kg L3= 40kg/30kg
T2b
– Rest 2 mins –
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Power Snatch (weights same as above)
Box jumps L1= 16inch/16inch or lower L2= 20inch/16inch L3= 24inch/20inch
– Rest 2 mins –
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Wall balls @9kg/6kg or 6kg/3kg
Lateral burpees
