Team A (Explosive focus)
- Pause Half back squat, to 1RM, then 6x3 @ 85% of 100%. Focus on quads exploding out the hole
- Snatch balance to 1RM, then 85% x 8 x 2-3 reps
- Snatch grip deadlifts focusing on keeping hips low. Use lats to keep bar close, 5 x 10 reps @ a reasonable weight. Minimise jitter and shakiness when pulling.
- Jump, getting knee into neck, 10 x 10
- 50 behind neck pull-ups (+) rows
(Team B)
- Clean & Jerk to 2RM, then - 10% and do 7 x 2
- Touch N Go clean pulls to 110% of clean 1RM, 6x4
- Box Jumps, 10 x 10
- Snatch from box starting above hips, 8 x 5
- Stretch for 15 minutes especially hamstrings and hips both teams.
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