COMPETITION - Sa 18.12.21

For athletes who need more than normal programming.

if you do not have the opportunity to train 2 sessions per day, you can also put together your own session.

Session 1

 Conditioning
 A.
 5 Rounds
 In 3 minutes
 Run 400m
 Max overhead squat 60/40kg

 *Rest 2 min between rounds
 *If using a assault runner or true form runner add 1 min to the work.

B.
 Deadlift
 3 Rounds
 15 Deadlift 120/90kg
 15 Burpee box jump over 75/60cm

Session 2

 Strength

 Snatch
 2 Rounds (3 @ 75%, 2 @ 80%, 1 @ 85%)
 *Rest 1 min between sets and 2 min

between rounds

Snatch speed pull
 4×2 @ 105% 1RM

Conditioning
 A.
 For Time
 1000m Ski erg
 1000m Row
 150 double unders

B.
 For Time
 30 Sandbag over shoulder, heaviest