COMPLETE
Weightlifting:
A. Power Snatch
Min 0-2: 5 @ 60%
Min 2-4: 5 @65%
Min 4-6: 3 @70%
Min 6-8: 3 @75%
EMOM 9 – 16 x 1 rep ascending
B. Squat Clean Ladder
5 @75%
4 @80%
3 @85%
5 singles, climbing
Rest 2-3 minutes between % sets and singles.
C. Deadlift
EMOM X 10 x 3 banded deadlifts @55% + bands
Gymnastics:
EMOM x 7
3-5 burpees + 5 strict HSPU (deficit for those capable)
Conditioning:
MAP training
5 Rds
3 hang power cleans (heavy but speed and tng attainable)
30’ Hs walk
30’ goblet hold Kb walking lunge 70-53
Rest 3 min
5 rds
50’ Yoke walk (2-2.5x be added to Yoke)
50’ sled push (1.25x body weight added to sled)
50 double unders
50’ plate push
running:
Track Day
1 mile at 5k Pace
2 min walk
800m at +:30 on the pace above
1 min walk
400m ; rest 1 min x 5 @70% of your 800mm TT