GROUP WARM-UP
2 Rounds of:
:30 Air bike
5 T spine openers 
:15 Box stretch
10 Frog pumps 
:20 Frog stretch 
5 Plate squat @ tempo 3 sec down 
+Trainer- led bar path drills

BARBELL
Every 2 minutes for 12 minutes
2 x 1 Segment power snatch (pause below knee) 
+ 
1 Power snatch @ 60 – 70%

PRESSING, PULLING & LEG DRIVE STRENGTH
Circuit 1 – 
2 sets of: 
100ft Rope pull www.youtube.com/watch?v=0eq9YkdCxTI 
6 Strict pull ups
8 Tall kneeling kettlebell press www.yooying.com/p/1616289440916011849_4921676073 
8 Barbell supinated row

Circuit 2 – 
3 sets of:
5 Hex bar deadlifts concentric only
5 High seated box jumps

Mindset Monday
Unless commitment is made, there are only promises and hopes… but no plans.
– Peter Drucker

What will you commit to this week?