Weightlifting / Strength:
a. Hip Snatch; 4 x 5; ascending; Speed as focus, weight jumps = athletes choice
b. Snatch Grip Deadlift – 3 x 10; heavy
c. Bent over barbell Row – 5×5; heavy across
d. Weighted Pull-ups 4 x 5 reps; ahap
Conditioning:
A. 10 rds
250m row
10 burpees over rower
25 double unders
10 box jumps 24/20 * step down
Gymnastics: (add on for those with focus)
2 rds
5 legless top climbs
25 strict ring dips (think regional standard)
becomplete:
1. 15 min backwards sled drag. (Light weight added) – constant movement
2. Db sa row 8-10 reps x 4 sets
3. Reverse hyper 3 x 25 @25% of your back squat
4. 4 x 14 dead bugs
5. Crossover symmetry protocol