5-8 sets of:
10 maximum fast skippings
into
3 reactive broad jumps
into
10sec. sprint
30sec. walking
20 fast air squats
into
2min mod/fast run
2min walking
- try to move fast and explosive for skippings, jumps and sprint (maximum intensity for every round - make sure you are properly warmed up!). Pick a pace for the 2min run that you could hold for a little bit longer, but it should feel hard to maintain the pace at the end. Only do more than 5 sets if you could hold a high intensity for the sprints and jumps and if you could hold your 2min running pace. Also do not do more than 5 sets if you have not been sprinting for a while (also consider to back off to 80-90% effort on the sprints) -
Practice Ring MU variations for 10-15min
Include 4 sets of 15-30s L-Sit during the 10-15min
8-10 sets of:
1 Power Snatch
3 behind the neck Snatch Grip Push Press
1 Snatch Balance (2s pause in Squat)
- start with Barbell and work up by feel -
Alternative without Barbell:
6 sets of:
2 Counter Movement Jumps (new set up for 2nd Jump)
rest 30s
1 DB Power Snatch + 3 DB Push Press + 1 DB Squat Snatch (first one side than the other side)
rest 60-90s
- be explosive as possible, especially on jumps and Power Snatch + Push Press. DB Squat Snatch is more skill oriented -
3 sets of:
8-15 single arm seesaw rows (with DB or KB)
8-15 single leg Hip Thrusts (evtl. weighted with DB/KB/BB)
rest by feel