Friday February 15th, 2019

FRI- AM

Monostructural Cardio:

Assault bike intervals:
2:00 on, 2:20 off
x 10 rounds.

The aim for this session is to reach an aerobic threshold, meaning we should be able to replicate the total calories, distance or RPM throughout each 2:00 window.
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FRI- PM

Overhead Squat:

5 x 5reps @ 75%
1 x Max unbroken Reps @ 75%

Max 2:00 rest between sets
You should not fail any working sets
Load as prescribed, do not exceed
You should be able to hit this load for around 6-7 reps.
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Snatch Balance:

3 x 1 reps,
2:00 Rest between sets

This is NON HEAVING
You must catch the load in the bottom position.
The goal is Skill (footwork) and Strength / Speed.
If you need to ride the bar down YOU HAVE GONE TO HEAVY and defeating the objective.
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Snatch:

Every 4:00 x 4 Sets

2 Hang Squat Snatch

ME unbroken Muscle-ups.

The goal is to hit a technical max over the sets and straight into the Gymnastics (paired) movement.
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SPORT (effort):

AMRAP 9
75 Power Snatch, 30/20kg
then
Reamining time AMRAP
2 Rope Climbs
10 HSPU

Move with purpose.

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