Wednesday 26/08/2020

Session 1

Part A

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

Front Squat x 6,5,5,3,3

@65,70,75,80,80

Part B (Aerobic endurance)

8:00 Amrap

800-1600m Run

40 alt. Db Snatch @22,5/15kg

Rest 2:00

8:00 Amrap

5 Pull ups

10 alt. Hang Db Clean & Split Jerk @22,5/15kg

15 alt. Db box Step ups @22,5/15kg

Rest 2:00

8:00 Amrap

100 Double unders

20 Burpee box jumps

Session 2 (Optional)

Part A (Technique)

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

3 Position clean @70-75%

Part B (Strength Weightlifting)

5 Sets of

Snatch grip Deadlift x 7,7,5,5,5

End of program