Strength + Power
A1) Back Squat 6,4,2,6,4,2 reps @ 30X3.
A2) Med Ball Chest Throw* x 5
– Rest 2-4 mins between press sets. Throws during that time.
3 rounds for time,
Dumbbell Hang Clean to Thruster x 20 reps team total (one works)
Dumbbell Hang Snatch x 20 per person (10 per arm, both working same time)
Rest 2 mins between rounds.
Headstand x 36s
Between sets, Standing Shoulder Extension (a.k.a rear stick raise) 10 second hold @ 2-10kg
Forward Split 3 x 1 min each side
Jefferson Curl 3 x 5 @ stick – 10kg
Standing Shoulder Extension (a.k.a rear stick raise) 3 x 5 @ 2-10kg
Shoulder smash. Repeat until improvement.
Butt smash. Repeat until improvement.