Wednesday, April 25th, 2018

1. Snatch + Snatch Balance + Snatch (1+1+1) x 5. Stay light and just work speed.

2. Wide Stance (wider than normal squat stance) Box Squats x 5,3,1,5,3,1,10. Move up in weight each set. On the set of ten, deload to a weight that will be challenging for the last 3-5 reps.

In between box squat sets:

Push ups (ring or regular) x 15. If push ups are really easy for you, perform at a slower tempo.

3. 3 sets:

Barbell Curls x 15

rest 60 sec

DB Bench Press x 10. As heavy as possible.

4. 3 sets of:

Air Assault Sprint x 10-15 cal, 90 sec rest


Row Sprint x 250m, 90 sec rest


Hill Sprint x 100m, 60 sec rest


Sprint x 100m, 60 sec rest