Wednesday 07/10/2020

Oct 6

Session 1

Part A

Every 2:00 for 10:00 (5 sets)

Front Squat x 2 @89%

Part B (Aerobic Endurance)

EMOM for 18:00 (6 Rounds)

M1: 2 Burpees followed by 10m Shuttle Sprint x 2-5

M2: 6-10cal Row + 6-10 wallballs @9/6kg

M3: 6-10cal Assault + 6-10 Pull ups

Part A (Strength and Power)

4 Sets of

Clean and Jerk x 1 @80%

Part B (Strength)

4 Sets of

A: Deadlift x 4

*Maintain speed and mechanics

B: Hollow position Barbell half moons x 10