200m Run
1 min/side Couch Stretch
Then complete 3 sets of:
10/side Banded Clams
10/side Single Leg Hip Thrusts off of bench
10 Banded Squats
2 x 25ft Walk on toes
2 x 25ft Walk on heels
6 x 25ft Shuttle Run
3 Wide Stance Box Squats (at 85% or 8 challenging reps)
2 Hurdle Jumps)
Every 4 mins x 24 mins:
12 x 25ft Shuttle Runs or 200m Run
15 OH Squats / Front Squats / Back Squats (115/80 – 135/95 – 155/105)
20 Box Jump Overs (24/20)
Mark down time completed each round
For Shuttle Runs down and back = 1 rep
Before Class
10-8-6-4 Behind the neck Snatch Grip Strict press
Every 90 secs x 9 mins:
2 Snatch Balance
(build to a heavy 2 rep for the day)
Every 2 mins for 12 mins:
1 Hang Snatch Pull + 1 Hang Squat Snatch + 2 Overhead Squats
(build to a heavy but perfect complex for the day)
After Class
Complete 3 sets of:
15 Banded Hollow Pull Overs (30 sec of work minimum)
45 sec Feet Elevated Ring Plank
45 se/side Side Plank
For the squats you can either use a touch and go method with a 2 sec descent, or the rock back on the bench. In both options ensure to maintain perfect bracing.
For the Hurdle Jumps you can use a PVC pipe on top of a box weighted down my a plate. Jump over then back.