Hydra Movement: Strength is just the beginning!
warm up: 15min
sots press x work to your heaviest for 3 reps
cuban rotations x 5 @5212
strength: 20 min
power clean 4 x 3 @ 65%+
split/push jerk 4 x 3 @ 70%+
alternating emom for 13min
1. power snatch x 3 @ 50/30kg
2. pistol squats x 3 on each leg - can be scaled to pistol duck walk for 3 steps
increase the weight on your power snatch every round if you achieve the reps easily. when you fail, reduce the weight by 5/2.5kg and work on that weight
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Anurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds.