Week 1 Day 1

Warm Up:

500m Row

Contralateral Glute Bridge- 3 x 10ea

Front Plank- 3 x :30

Monster Walk- 3 x 10ea

500m Row

Core Lifts:

Hip Snatch- work to 3RM, then -5% & -10% for 3, worked to 135lb, drop sets at 130lb and 120lb

Back Squat- work to 5RM, then -20% for 2 x 5, worked to 290lb, drop sets at 230lb

Snatch Pull- 3 x 3, start at 100% best snatch and work up from there