WORKOUT
Training Session
Strength
Bench Press
4-4-3-2-1-1
One-Arm Kettlebell Press, 3 x 8-10 reps (each side)
3 x 15 High Pulls (pick good weight)
2 x Max Hold of Side Bridge (each side)
[REST 10-20 minutes]
Strength/Capacity
2 Full Squat Snatches Every minute on the minute for 12 minutes @ 50% of 1RM
**Focus on the quality of these reps
3 x 5 Plate Jumps [DEMO]
*Competitor: As prescribed
*Established:Â Hang Snatch Below Knee/No plates, just land flat on the ground
*Recruit:Â Hang Snatch above knee/Box jumps instead of plate jumps