Fitness and Performance
10 minutes
OHS technique work
5 sets:
40 seconds of DB snatch 40/25
20 seconds Box jumps 24/20
Rest 60 seconds
4 sets:
60 seconds Rowing calories
60 seconds plank hold
60 seconds shuttle runs (recovery pace)
Sport
10 minutes:
Work up to a moderate OHS
Positional corrections as needed
5 sets:
40 seconds of DB snatch 50/35
20 seconds Box jumps 24/20
Rest 60 seconds
6 sets:
45 sec on : 15 sec off
Even sets 5 CTB pull ups x AMRAP DU
Odd sets 5 Ring dips x AMRAP DU
