STRENGTH DAY
WARM UP
2 Rounds
5 Snatch Grip RDLs
5 Muscle Snatches
5 Back Squats
5 Back Reverse Lunges each leg
STRENGTH/SKILL
Power Snatch (8 X 2)
* @70-75%
* rest 90 seconds
* rest 90 seconds
Speed Back Squats (5 X 5)
* @60%
* 90 seconds rest
* 90 seconds rest
Romanian Deadlift (4 X 8 )
* add weight each set
* rest 90 seconds
* rest 90 seconds
STRENGTH/SKILL
* superset
Reverse Dumbbell/Kettlebell Lunge (3 X 8 each)
* rest 60 seconds
Banded Ab Pulldown (3 X 20-25)
* rest 60 seconds
ACCESSORY
100 Banded Leg Curls each Leg