Wednesday 30/8/17


Strength
Strict Press 5-5-5-5 @ 70-75%

Weightlifting
Hang Clean x 2
Power Clean x 2

Conditioning
AMRAP – 3 Mins
5 Power Clean & Jerk 62.5/42.5kg
5 Burpee Over Bar

rest 2 mins
x 3

Thirsty Thursday

Strength/Olympic Lifting

Hang Power Snatch 3-3-3-3-3

Snatch Pull 2-2-2-2-2

Then

3 x 400m with 2 mins rest

Conditioning

10 Hang Power Snatch 52.5/35kg
20 Double Unders
200m Run
8 Hang Power Snatch 52.5/35kg
40 Doubles Unders
200m Run
6 Hang Power Snatch 52.5/35kg
60 Double Unders
200m Run
4 Hang Power Snatch 52.5/35kg
80 Double Unders
200m Run
2 Hang Power Snatch 52.5/35kg
100 Double Unders
200m Run

Thursday 20/7/17

Strength
1. Snatch Pull
3 x 3

2. Squat Snatch
5 x 2

Conditioning – EMOM x 12

1. 7 Power Snatch
2. 7 Chest to Bar
3. 7 Ring Dips

Finisher – Assault Bike
30sec Hard /1min Rest  x 5

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