Weightlifting:
A. 3 positional snatch ; to max in 15 minutes
B. Clean and Jerk ; every 2 min x 20 minutes
C. Push Press 5RM in 15 minutes
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Conditioning:
MAP Training
AMRAP 10
10 OHS 95/63
10 t2b
10 box jumps 24/20 *step down
Rest 4 minutes
AMRAP 10
10 Russian kb swings (heavy but UB)
10/8 cal assault bike
.1 Air Runner or (100m shuttle run)
Rest 4 minutes
10 min
Mono work , machine of choice
:30 @80%
:30 @50%
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becomplete:
1. :20 on / :10 off – rotate through stations
Double DB bent over row
Plate OH tricep ext
Db Arnold press
Suit case step ups
Banded face pulls
X 3 rounds through
2. 20-30 min athlete specific recovery