Warm-up
Hip Flexor Stretching
Drop Snatch w/ Empty bar (10kg) x 5
OHS w/30 kg x 10
FSQ w/30 kg x 5
w/50 kg x 3
Work Sets
FSQ w/ 72kg 8x2 (sets x reps)
Swings w/ 32kg KB 8x9 (1 minute rest on both FSQ and swings)
Full Contact Twist w/2kg (on Olympic Bar) 5x5
Jandas (hands of forehead) 5x5
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