Saturday, March 6th, 2021

Competitor Training (Onsite)

A. 3 Sets:

Single arm DB Overhead Squat x 4-6/arm

Supinated Bent Over Barbell Row x 5-8 with 2 sec pause

Lateral Box Step Over x 6-10/leg

QTR x 5-8/arm

Blood Flow 2 Minutes

B. Every 2:00 x 5-8 Sets

Three Position Snatch (High Hang Snatch + Below The Knee Snatch + Snatch)

C. 3-4 Sets for Reps with 20 sec b/w movements:

40 sec Russian Kettlebell Swing

40 sec Box Jump

40 sec Strict/Assisted Pull-up

(Rest 3:00)

D. 3-4 Sets for Reps with 20 sec b/w movements:

40 sec DB Hang Power Clean to Overhead

40 sec Shuttle Run

40 sec Air Bike