STRENGTH
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m OH walking lunge, forward and backward one hand then switch.
Then:
Work up to a heavy TGU, can start from standing. Learn Swing snatch to get weight overhead.
Then:
6 x 2 TGU per side.
Rest 2 minutes between sets; during rest, complete 8x Push up or Ring push up
Then:
5x Bent Over Row
10x KB Swing
10x Deck Squat
x 5, rest as needed
Then:
Cool Down