Lats, Rhomboids, Quads
Skill & Strength: (Lower Body Emphasis)
DBL KB Bulgarian Squat
2-3 x 8-10 reps each side
(SA) Alt. KB Figure 8
2-3 x 8-12 reps each side
Back Squats
3-4 x 3-5
Conditioning:
4 rounds of:
12 Pull-ups
10 Front Rack Lunges - 115/75 lbs
8 Hang Cleans & Press - 115/75 lbs
Endurance:
Pick ONE mode and perform...
Swim
3 x 3:00 ON, 1:00 OFF
Bike
3 x 5:00 ON, 1:00 OFF
Run
3 x 4:00 ON, 1:00 OFF
Row
3 x 4:00 ON, 1:00 OFF
Olympic Lifting Technique: (Snatch Accessory Work)
Snatch Balance
3-5 x 2-3 reps
Pause Snatch Pull (pause just off floor, hang, power, then stand)
3-5 x 2-3 reps
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