FLUTER

Weightlifting

Power snatch with pause below knee + pause OHS - 1+3 - Find a challenging weight. No fails. 

Power clean with pause below knee + FS + pause jerk (on the dip) - 1+1+2 - Find a challenging weight. No fails.

Two Arm KB Clean - 3x12

High Box Jump - 3x8 (no bounding)  

Narrow Grip OHS - 3x6-8 - consider this mobility work.  


Vertical Jump - 3x3 for max height


Powerlifting

Banded Bench Press - 3x10

Heavy Ball-Slam or D-Ball Shouldering - 3x12

Single Arm Landmine Press (Upright) - 3x12 (each arm) 

High Box Jump - 3x8 (no bounding) 

Vertical Jump - 3x3 for max height 


Midline

Accumulate 10 minutes in a plank - every time you break perform 20 slow and strict situps