Pre-workout mobilisation - do as much of this as possible to prime for the workout. We will still warm up and prepare during the workout but this will allow you to be better prepared.
- 15-20 cal warm up on any machine.
- 30 sec couch stretch
- 30 sec pigeon stretch
- 20 PVC pipe disclocations
- 20 PVC pipe OHS
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A) Warm up phase
Round 1
- 4 hop box jumps
- 5 burpees
- banded sprint
Round 2
- 4 hop box jumps
- 5 PVC pipe OHS
- 10 single leg hops (5 each leg)
- banded sprint
Round 3
- 4 hop box jumps
- 5 OHS
- 1 snatch balance
- banded sprint
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Squat Snatch Chipper - 20min cap
Following rep scheme
Black belt weights shown.
- 21 40/25kg
- 18 45/27.5kg
- 15 50/30kg
- 12 55/32.5kg
- 9 60/35kg
- 6 65/37.5kg
- 3 70/40kg
Blue belt weights: -10kg off each weight for men. -5kg off each weight for ladies
Red/yellow/white belts:
30 squat snatch singles at 40% + 1OHS with a pause at the bottom of both.
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If time remains:
- In groups, rotate through:
- 4 x 15/12cal AB sprints