Emom 32 (8 sets)
1. 30-60 doubleunders (or max 40s work)
2. 6-10 gobletsquats + 6-10 russ. Kbs (32/24)
3. 6-10 shuttlesprints (wall to fence=1)
4. Rest
10 reps each with a partner
Standing horizontal medball chest throw for max distance and Power
( extend your whole body into the throw/ partner throws back after ball hits the ground)
Build up a heavy set as long as form is good (12 min)
2 hang power snatch with a 2s pause in catch
(Catch it deeper when it gets heavy but stay power)
4-6 heavy hang snatch pulls (start with last weight of the PS)
6-8 Ring body saws
Rest by feel