Strength
Snatch Pull to mid-thigh + Snatch 5x2
Snatch Pull to mid-thigh + Snatch: - (1+1) x 5 working sets. * Rest 60-90 seconds between sets *
Snatch Deficit Deadlift 3x3
Snatch deficit deadlift: - 3x3 @ 105% of best snatch * Rest 60-90 seconds between sets
Conditioning
Ricky Stenhouse
2 Sets 21-15-9 Kettlebell Front Squat (2x53/35) or Dumbbell Front Squats (2x50/2x35) 300-200-100m
Run -Rest 3:00 between sets- RX+ Calorie Assault Bike (21-15-9) Women's Calories -16-12-8
Accessory
1 min quad smash (each side) 1 min calf smash (each side) 1 min banded overhead shoulder distraction (each side)
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