Fitness
A. Every 2 minutes for 6 Sets, build each set:
Power snatch x2
*Increase weight every 2 sets
B. Front Squat-
3×5, 20×2, Build, R90s
*RPE 8
C. 4 Sets: 30s on/ 20s off
Assault bike
False grip ring rows
Broad jumps (6’/4’)
Side-to-side ball slams
Performance
A. Every 2 minutes for 6 Sets, build each set:
Power snatch x2 + Snatch Balance
*Increase weight every 2 sets
B. Front Squat-
3×5, 20×2, Build, Rest 90s
*RPE 8
*start lightly higher then last week
C. 4 Sets: 30s on/ 20s off
Assault bike
Double KB Russian swings
Box Jumps (24/20) NO REBOUND!
Side-to-side ball slams
