90 sec/side Pigeon Pose
Then complete 2 sets of:
5/side Hang DB Snatch + 1 arm OH DB Squat or OH DB Lunges
5 Hip BB Muscle Snatches + OH Squat
Start at about 65% and build to a perfect complex.
DO NOT DROP THE BAR during complex!!!!
1. 5 TnG Squat Snatches
2. 60 DUs / 75 Singles
3. 10 Alternating Back Rack BB Lunges
4. 15 Feet on Bench Crunches with Ab Mat
Use the same bar/weigth for your Back Rack Lunges.
If the weight is to heavy to put into back rack then go with DB weighted Step Ups or Lunges.
Complete 4 rounds for quality of:
6-6-6-X Pendlay Row
Rest 30 secs
10-8-6-X Bench Press at 75% 1RM
Rest 90 secs
(X = as many reps as possible with the weight you put on for your 3rd round)
Complete 4 sets of:
10-12 Sandbag Hip Thrusts (hold 2 sec on top)
Rest 30 secs
8-10/side Single Leg GHD Back Extensions
Rest 90 secs
Scale Single Leg Jumps accordingly.