Last two days were these sessions below.
Session 1
Snatch test with one hand change
35/35 with a 24kg
10 rounds @40lb slam ball
Jump and two hand throw x1
Crush grip rows x10
Jump and throw x1
Crush grip rows x10
Walk one flight of stairs using shoulder carry
x15 mins of med ball work on explosive throwing with rotational focus. Rest as needed to maintain throwing power.
Session 2
3 sets of 15 KB snatches per arm @24kg
3 sets of chin-ups with first line kit x6
3 sets of sidelying press to arm bar x6 @24kg
2 sets hamstring curls + bridge on physioball x10
2 sets of forward tucks on physioball x10
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