Strength
A1. 4 x 4 Speed Squats 21X1 Tempo @ 60% of Back Squat Max
A2. 4 x 6/6 One Armed KB Snatch from hang – As heavy as possible
Conditioning
15 minute ladder – Reps of 5-10-15-20-25, etc..
- Wall Balls (20#/14#)
- Hang Power Snatch (75#/53#)
- Box Jumps (24″/20″)
Cash-Out
3 sets:
- :60 Plank Hold
- :30/:30 Side Plank