Warm Up

5 Rounds
25 x Barbell/KB Back Squat
25 x Banded Good Mornings
*no rest between sets.

STR

4 x 30m Sprint
Or
4 x 4 Hang Snatch (barbell – 40kg with speed & technique focus)
1 minute rest between sets
Then
5 x 5 Back Squat 70 – 75% 1RM
plus 5 x Heavy Kettlebell Swings
2-3 mins rest between sets
Then
4 x 8 DB/KB Step Up
(8 x each side)
2 mins rest between sets.

Tier 1 Finisher

4 Sets
4 x Hang Snatch (20-30% of Deadlift 1RM)
10 x Banded Hamstring Curl
5 x Weighted Cossack Squats (5 each side)

2 mins rest between sets.

Tier 2 Finisher

5 sets
15 x Banded Hamstring Curl
5 x Weighted Cossack Squats (5 each side)
100m Sprint
2 mins rest between sets.

Tue 26