Strength: The intent today is to change things up and give athletes a break from the same format. Nothing today needs to be maximal, but spend the time working technique as well as getting in some accessory work. The bulk of your class time will be spent working the Power Snatch/Back Squats.
1) Power Snatch: 8 x 2 @70-75% for all sets. Rest 90s.
2) Speed Back Squat: 5 x 5 @60%. Rest 90s.
3) RDLs: 4 x 8, adding weight each set. Rest 90s.
Reverse dumbbell lunges
3×8, Resting 60s
Banded Ab Pull Downs
3×25, Resting 60s.
Glute Bridge, Max effort 2:00m