Thursday 02/07/2020

WEIGHTLIFTING

Part A:

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

Snatch x 1 @80%

Part B:

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

Front Squat x 2 @75%

Part C:

3 Sets of:

Hollow Hold x 30sec

Rest 1min

Sandbag Hold x 30sec

Rest 1min

(Session 2) Optional Additional Running Workout

Part A

Easy Effort

Adv: 4.800m = 12 laps

Rx: 3200 = 8 laps

Sc: 1600 = 4 laps

Rest 1min

Part B

Moderate Effort

Adv: 3200 = 8 laps

Rx: 1600 = 4 laps

Sc: 800 = 2 laps

Rest 1min

Part C

Hard Effort

Adv: 1600 = 4 laps

Rx: 800 = 2 laps

Sc: 400 = 1 lap

End of program