Friday 6th September, 2019

AM SESSION- Weightlifting:

Squat Clean:

4 x 2-2-2 Reps
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Front Squat:

3 x 2 reps HEAVY

3:00 Rest between sets
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Jerk:

Every 2:00 x 6
2 Heavy Push Jerks
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Superset:

A - 10 Seated Z-Press
B - 12 band Pull-A-Parts

rest 2:00
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PM SESSION- Sport:

6 Min AMRAP of:
15 Power Snatches, 35/25kg
30 Double Unders

6:00 Recovery

6 Min AMRAP of:
10 Power Snatches, 50/35kg
20 Burpees over the bar

6:00 Recovery

6 Min AMRAP of:
5 Power Snatches, 70/50kg
10 Chest to Bar Pull-ups

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