Shoulder mobility (week 1)
20 KB sumo high pulls
20 OH lunges w. plate
Finisher: 2-4 min Core finisher.
Skill / Strength: snatch 5x3. Weights gets heavier after each set.
Adv. add a 2sec pause at the bottom and top position of the squat snatch. work in groups of 2
Conditioning: 21-15-9-6-3 (TC: 18min)
ab mat situps with wallball
Light: 15/20kg (power) - box/floor tricep dips - 4/6kg
Rx: 20/30kg - 6/9kg
Advanced: 30/45kg - 9/14kg