RESCUE STRENGTH

Strength Session

Warm up:
10 minutes of
Snatch Progressions (1 Progression = 5 Snatch grip dead lifts, 5 Hang snatch grip pulls, 5 Hang Snatch high pulls, 5 Hang snatch, 5 Over Head Squats)
** Increase weight each round.  Work Technique to prepare for the main effort training

1) Find Approx 1 Rep Max for "The Exercise"

2) 5 rounds of
2 The Exercise
2 Supine Knee to Chest Mobility

3) 5 rounds of
6 Dead Lifts
8 DB lateral lunge (4L/4R)
12 weighted sit ups

4) 5 rounds of
10 Plyo Push Ups (5L/5R)
10 Ball slams
10 Slashers (5L/5R)
10 Inverted Rows