1. hang power snatch - 6x2
2. squat - 4x4
3. 2 kb snatch + squat press + 5 meter overhead walk - 3-5 x max reps/distance
- snatch the bells, then squat press them, then hold them overhead and walk 5 meters, stop and repeat
- see how many reps/how far you can go
- rest as needed and repeat for 3-5 rounds
- it is "kind of important" to protect your back while you walk, do not over arch, but brace your back by keeping it neutral and stacking your bones, your wrist should be stacked over your shoulder, which is stacked over your hips, which are stacked over your heals until you start walking
4. pull ups - 10 x 33% of max reps
- perform a set every 30 seconds for 5 minutes
- i.e. if you can do 15 pullups in a single set, then you would do 5 reps per set for all sets, if you can only manage 3 consecutive pullups, then you will only do 1 pullup per set
- do not get overly critical here, just pick a number and try to be consistent, it is obvious that the first few sets will be easy (they should be), but keep your eyes on the prize and focus on the progression over the next few months
5. sprint - 5x50 meters
2. squat - 4x4
3. 2 kb snatch + squat press + 5 meter overhead walk - 3-5 x max reps/distance
- snatch the bells, then squat press them, then hold them overhead and walk 5 meters, stop and repeat
- see how many reps/how far you can go
- rest as needed and repeat for 3-5 rounds
- it is "kind of important" to protect your back while you walk, do not over arch, but brace your back by keeping it neutral and stacking your bones, your wrist should be stacked over your shoulder, which is stacked over your hips, which are stacked over your heals until you start walking
4. pull ups - 10 x 33% of max reps
- perform a set every 30 seconds for 5 minutes
- i.e. if you can do 15 pullups in a single set, then you would do 5 reps per set for all sets, if you can only manage 3 consecutive pullups, then you will only do 1 pullup per set
- do not get overly critical here, just pick a number and try to be consistent, it is obvious that the first few sets will be easy (they should be), but keep your eyes on the prize and focus on the progression over the next few months
5. sprint - 5x50 meters