Friday December 06, 2019

AM - WORK
A) Assault Bike
Based around week 1's assault bike test.

3 x 10:00 at 10min max effort -5 of your average RPM.
Rest 4:00

PM - WORK
A) Plyo Primer
Establish a max height for:
1 box jump + 2 seated box jumps

B) Barbell Aerobics
3 x 3 muscle snatch
3 x 3 Snatch Balance (speed focus)
3 x 3 + 3 Squat snatch + OHS

C) Snatch
4 x 1 high hang squat snatch, 90% of HH snatch.
4 x 2 Hang squat snatch, 85% of H snatch.
4 x 1 - 1 - 1 squat snatch, 87%

D) Work
AMRAP 12
50 air squats
14 C2B Pull Ups
10 Hang Power cleans, 50
← Back to Blog