Seated Box Jump
4 x 2
How high should the box be you jump on? Start low, this is the first time you're doing them. Focus on being EXPLOSIVE.
Snatch Lift Off + Snatch Pull + Power Snatch + Overhead Squat
6×2 – Perfect reps only –
Doubles can be successfully done between 60 and 95%. Cleaning up movement should not exceed 70%. If the movement feels good make your way towards 90%.
Want to know what a snatch lift off and snatch pull is?
Click here for the movement instructions.
15 second Hanging L-Sit
200 M Double Kettlebell Farmers Carry (70/53)
10 Tempo Swings on the rings
20 second top of a GHD Hip Extension Hold (Superman Hold)