LIFTS

3 Position Snatch

Snatch from:
1. Power Position
2. Above Knee
3. Floor (with pause at Knee)
20-25 minutes to work up to a heavy set. Record your 5 heaviest sets.

OR

Pause Over Head Squat 5 x 5

3 Second pause at the bottom of each rep. Stay tight.

Use 60-70% of your 1 Rep Max or if new build to a challenging weight for all 5 sets.

WORKOUT

Performance
Complete as many rounds as possible in 10 minutes of:
10 Push Press 50/30kg
10 KB Swings 24/16kg
10 Box jumps 24/20”

Fitness
Complete as many rounds as possible in 10 minutes of:
10 Push Press 30/20kg
10 KB Russian Swings 24/16kg
10 Box jumps 20/12”

BODYCARE

Why Training Your Tendons Is Important (and 11 Ways to Do It)

Muscle isn’t the only thing you’re impacting when you lift heavy things, though. You’re also imposing stress on your tendons and demanding an adaptive response. You’re training your tendons, too.