Snatch Balance 20mins to work on 5 rep max focus on speed under the bar.
Only work on this if you have a strong confident overhead squat
Overhead Squat or overhead lunge. Spend 20 mins on 5 rep max for Overhead squats or 10 rep max for overhead lunges.
Back Squat - 5 rep max in 20 mins
Met Con - Chipper (time cap 20 mins)
100 Double unders/ 200 single skips
75/50/25 Plank Down-ups
25/15/10 Bupee Box jumps
50/25 sit ups
75/50/25 Air Squats
100 Double unders/ 200 single skips.
(choose a rep range in the Met Con to your abilities.)
REMEMBER - this is your workout. If there is a exercise you cant do or will not attend the session because off, feel free to change that exercise (we can make surggestions if needed).