Monday 02/12/2019

Dec 2

STRENGTH / WEIGHTLIFTING
A.
EVERY 2:00 FOR 10:00
1 x Hang Power Snatch
+ 1 x OH Squat
+ 1 x Snatch
+ 1 x OH Squat
*All sets at 65-70% of 1RM
B.
EVERY 1:30 FOR 7:30 (5 SETS):
FRONT SQUAT
Set 1: 5reps at 50% of 1rm
Set 2: 3reps at 60% of 1rm
Set 3: 2reps at 70% of 1rm
Set 4: 1rep at 75% of 1rm
Set 5: 1rep at 80% of 1rm
Then…
EVERY 2:00 FOR 6:00
6 X Front Squat @65-70% of 2RM

ENDURANCE
5 ROUNDS FOR TIME:
400m/350m Row
15 Push ups
12 DB Box step over 15/10kg