STRENGTH
Warm up: 4 rounds of
5x snatch grip rdl
5x snatch grip hi pulls
5x hang power snatch
5x overhead squat
5x seated Russian twists @45 10/10
Ultimate shoulder stretch
-- start with bar and increase weight as needed for warm up
1. 8 rounds of
3x hang power snatch + HBD (Increase weight until 3 reps is hard but doable)
Hip swivel stretch
2. 6 rounds of
5x back squat + HBD(hard but doable)
3x burpee broad jumps
3x shouler sweep
3. 6 rounds of
8x alternating db bench press 8/8 +HBD
8x 1-arm row
25x glute leg lift 25/25
