WARM UP
Ski/Row/Bike/Run
5 min easy
2 Rounds
10 x Deadbug
10 x Side Plank Hip Touch
10 x Glute Walk Out
10 x Hamstring Squat
10 x Banded Pull Apart
10 x Pillar To Plank
TRAIN
3 x 3 Standing Long Jump
Or
3 x 3 Hang Power Snatch
*Empty bar to 40kg with speed and technique focus
1 min rest between sets
1 x 5 Deadlift 70% 1RM
1 x 3 Deadlift 85% 1RM
1 x 1 (MAX reps) Deadlift 95% 1RM
*You want to 5 reps 70%, 3 reps 85%, 1 or more reps 95%
2-3 min rest between sets
5 x 8 DB Bulgarian Split Squat
2 min rest between sets
FINISHER – TIER 1
5 Sets
10 x Single Arm KB Snatch (10 x non-dominant side, 10 x dominant side)
5 x Lateral Lunge (with weight) each side
1 min rest between sets
FINISHER – TIER 2
5 Sets
15 x Heavy Kettlebell Swings
5 x Lateral Lunge (with weight) each side
1 min rest between sets
