Complete 3 rounds for quality;
3-5 Pull-Ups (3sec up, 3. sec hold chin over the bar, 3 sec negative)
5-7 Inchworm (5 sec hold in hollow position)
20sec Overhead Bench Stretch + 5 single arm raises
Complete 3 rounds for quality and not for time;
5 Ring Rows Feet Elevated (3 sec negative)
15-30 sec Tuck Hold
15-30 sec Side Plank on Elbow
Every 3 minutes for 15 minutes:
6-8 Barbell Floor Presses with a pause on the ground
Then straight into 8-15 reps of Barbell Glute bridge ups
* build in weight if needed
30 Deadball throws over the shoulder 65/45kg
*every 2 minutes 15 Sit ups + 15 Air Squats
Complete 5 sets of 3 Power Snatch all at 70%.
Complete 5 Snatch Push Press + 1 Overhead Squat at 70% for 5 sets. Focus on keeping heels down on the SPP and pausing in the OHS for 1 second.
Take 8 minutes to build up to working weight.
Then every 90 seconds for 12 minutes (8 sets) complete 3 Front Squat at 75%.