Choose a weight that allows you to move quickly during the power phase. Don’t go too heavy as we will be adding weight in week 2 & 3,focus on speed!
5 reps every 2mins for 10mins
15min to find your Squat Snatch 1 Rep Max.
Compare to 31/8/17
Weighted Hip Thrusts (extensions in supine positon off a bench or Box)
3 sets 5 reps at the above tempo
Choose a weight that you can perform with speed and power and one that can be progressed in weeks 2 & 3.