3 Rounds of:
- Hip Circle Walks 10 steps each direction
Strength Training:
Power Snatch:
- Warm Ups: 45x10, 95x8, 135x6, 155x4, 175x2
- Work Sets: 187.5x 3, 3, 3 (go up 2.5 lbs)
Snatch High Pulls:
- 237.5x 3, 3, 3 (go up 2.5 lbs)
Hang Power Cleans:
- 257.5x 3, 3, 3 (go up 2.5 lbs)
Bench Presses:
- Warm Ups: 45x10, 95x8, 135x6, 185x4, 225x2, 275x1
- Work Sets: 305x4, 275x7, 240x9 (stay on set 1, go up on sets 2 and 3)
Standing Press:
- 137.5x 10, 10, 10, 10, 10
Extra Work:
- GHD Sit Ups and Band Pull Aparts in between sets
Conditioning:
- None
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