1.) One-Arm Dumbbell Snatch:
- 3 sets of 5-8 reps.
2.) Lunge Jumps:
- 3 sets of 5-8 reps for each leg. Jump as high as you can. If you get tired and can’t reach your max heigh any more, then finish your set at that rep number.
3.) Med Ball Throws (choose the version you want):
- 3 sets of 5-8 reps. Choose the weight of your ball appropriately
1.) Power Snatch:
- 4 sets of 2 reps @ 85-90% 1 rep max
2.) Box Jumps:
- 5 sets of 5 reps
- Make sure you go as high as you can with these jumps. The higher you go, the more power you are producing and that’s what we are trying to train here.