WEIGHTLIFTING
Warm-up series – 2 snatch long pull + 2 overhead squat + 2 Sots press x 4 sets
Snatch – 80% x 2 x 5
Snatch pull – 90%x3, 95%x3, 100%x3
Snatch push press + OHS – 5 x 2+1 (add weight from last wk)
STRENGTH
Shoulder Press, 2-2-2-2-2-2-2
CONDITIONING
Tabata
Sit ups
Plank holds, Left
Plank holds, Right
rest 2 mins
7 wall walks
