1.3

Oly Strength - Snatch (30 Minutes)

1A. Mid Thigh (block or hang) Snatch. 65%, 3 x 5. Rest 90 sec.
1B. Heavy Snatch Pulls. 105%, 3 x 3. Rest 90 sec.
2.   Overhead Squat. 65%, 3 x 5. Rest 90 sec.

Grunt Work (15 Minutes)

1. Sled Pulls. Slow and heavy. 4 x Front, 4 x Backwards.
2. Prowler Push. 4 x 50 M. Rest 60 sec.

Sled pulls should focus on utilizing the hamstrings. Watch this video first so you know exactly what I mean

Stairs (15 Minute)
1. 3 flights up, fast feet down x 8. Foot on each step.
2. 3 flights up, fast feet down x 8. Every other step.