Growth & Development
A. Snatch Grip Deadlift ** FOCUS HERE IS TO HIT YOUR POSITIONS** STEP 1. Pull from the floor to slightly above your knee STEP 2. Pause at this point slightly above the knee x 2 seconds STEP 3. Finish the deadlift to the hip crease STEP 4. Hinge at the hip and descend 4 seconds down CONTROLLED to the floor DO NOT TOUCH N GO ! good reps and re set 5 reps x 3 sets
B. 5 Sets
250/200m ROW
20 wallball/goblet squats 14/12
10 hang clean + jerk 95/65
250/200m ROW
+ 2:00 rest between each set
Performance
A. Back Squats @ 02×1 2 SECONDS PAUSE in the BOTTOM each REP 3 reps x 5 sets @ 80-82%
B. Barbell OH lunges x 20 reps ( 10 each side ) 75/55 resting 2-3 minutes between sets GOAL IS GETTING ALL 20 no bar drop please drop weight if you necessary x 3 sets
C. 3 RFT
15 HSPU
9 Deadlift 225/155
6 chest to bar pull-ups