WARM UP
2 Rounds
10 x Deadbugs
15 x Side Plank Hip Touch
10 x Glute Walk Outs
10 x Hamstring Squat
10 x Banded Pull Apart
10 x Pillar To Plank
STR
5 x 30m Sprints
Or
4 x 5 Hang Snatch (Barbell to 40kg)
1 min rest between sets
5 x 3 Back Squat At 85-87% 1RM
Plus 3 x KB / DB Jump Squat
3 min rest between sets
4 x 6 Barbell RDL At 40% Back Squat 1RM
Plus 3 x 3 Weighted Cossack Squat (3 each side)
2 min rest between sets
TIER 1 FINISHER
3 Sets
4 x Hang Snatch (20-30% deadlift 1RM)
5 x Cossack Squat (5 each side, with weight)
2 min rest between sets
TIER 2 FINISHER
4 Sets
6 x Ball Slam
5 x Cossack Squat (5 each side, with weight)
2 min rest between sets
