Strength + Supplemental Power Endurance
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.
Work up to a heavy TGU, if athlete understands TGU have them do from a stand. Learn Swing snatch to get weight overhead.
5 x 3 TGU per side.
Complete 8x Dip or Ring Dip between sets
5x Body Row
10x Split Jump
2000m row or ski, or 200 cal airdyne
Athletes: Seth, Greg, Kirk