Warm up.
3 sets.
5 Plank to Down dog.
https://youtu.be/tqndqnUK2xA

15 Glute bridge.
https://youtu.be/wMEoGwkk650

60sec Bird dog.
https://youtu.be/VomRaB5gHZs

Conditioning. Benchmark Test week.
‘Diane’
21-15-9
Deadlift.
Hspu.
RX 105/70kg.
Sc 80/50kg.
7min Time cap.
Keep to the same scaling options you’ve been working on throughout this progression.

Weightlifting.
A. 3min omem 2-3 Tall snatch (Keep weight light to focus on pulling under barbell with good foitwork).
https://youtu.be/dCiugtIWFrU

B. 3-5 sets On every 2.30min.
2 position Snatch (1 Hip + 1 Hang).
https://youtu.be/qyLmvESKokk
https://youtu.be/QZU7URo6HME