Fitness
A) 3 Sets:
Back Squat x 12 – 15 @20X1
SA Row x 12 – 15 @20X1
Hollow Body Hold x 30 – 60s
B) 8 Minute Ladder:
2 DB/KB Snatch (alternating) (16/12kg)
2 DB/KB Step Ups (16/12kg)
Add 2 reps to each exercise per round.
Coaches’ note: Athletes hold DB/KB in goblet hold for the step ups.
Performance
A) 4 sets:
Back Squat x 8 – 10 @20X1
SA Row x 8 – 10 @20X1
B) 8 Minute Ladder:
2 Power Snatches (50/35kg)
2 Box Jumps (30/24”)
Add 2 reps to each exercise per round.
A) 3 Sets:
Back Squat x 12 – 15 @20X1
SA Row x 12 – 15 @20X1
Hollow Body Hold x 30 – 60s
B) 8 Minute Ladder:
2 DB/KB Snatch (alternating) (16/12kg)
2 DB/KB Step Ups (16/12kg)
Add 2 reps to each exercise per round.
Coaches’ note: Athletes hold DB/KB in goblet hold for the step ups.
Performance
A) 4 sets:
Back Squat x 8 – 10 @20X1
SA Row x 8 – 10 @20X1
B) 8 Minute Ladder:
2 Power Snatches (50/35kg)
2 Box Jumps (30/24”)
Add 2 reps to each exercise per round.
