Strength

Bench Press

4-4-3-2-1-1

One Arm Kettlebell Press, 3 x 8-10 reps (each side)

3 x 15 High Pulls (pick good weight)

2 x Max Hold of Side Bridge (each side)

[REST 10 minutes]

Strength/Capacity

2 Full Squat Snatches Every minute on the minute for 12 minutes @ 50% of 1RM

**Focus on the quality of these reps

3 x 5 Plate Jumps [DEMO]

*Competitor: As prescribed
*Established: Hang Snatch Below Knee/No plates, just land flat on the ground
*Recruit: Hang Snatch above knee/Box jumps instead of plate jumps

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