Friday December 27, 2019

AM - WORK
Aerobic / Mixed:
5:00 on, 2:00 off x 4:
850m row
1 round of DB DT, 2 x 15kg
Max Burpees over the rower.

PM - WORK
A) Seated Box Jump:
Establish a 1RM.

B) Barbell Aerobics:
Snatch:
Every 0:20 x 4mins:
1 snatch high pull
1 Muscle snatch
1 Power snatch
1 Snatch Balance

C) Snatch:
10:00 window:
Establish a heavy single.

Then:

4 x 1, 90%
Resting as needed.

D) Overhead Squat:
Establish a heavy rep for the day.

E) Work:
Grace.
30 clean and jerks, 40kg

← Back to Blog