Monday 21/09/2020

Session 1

Part A

Every 2:00 for 8:00 (4 sets)

Hang Snatch x 3 @70%

Part B

Ever 2:30 for 12:30 (5 sets)

Back Squat x 4 @85%

Part C

3 Sets of

Weighted sit ups x 10

Palof Press x 8/each side

Session 2

Part A (Strength and Power )

4 Sets of

Jerk x 3 @78-81%

Part B (Strength and Power )

3 Sets of

Clean Pull x 3 @100%

Part C (Speed)

Every 2:00 for 16:00 (8 Sets)

50m Sprint

End of program