COMPETITION - Fr 19.11.21

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.

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SESSION 1

1.

5 sets x 2000m Ski

250m @ 9/10 RPE

250m @ 8/10 RPE

250m @ 7/10 RPE

250m @ 6/10 RPE

+ repeat

(5min Rest between sets)

2.

Strict Muscle Up

3 x MAX Reps

3:00 Rest

* banded if need

SESSION 2

3.

Power Snatch

3-3-3-3 @ 65%

4.

Power Clean + Jerk

3-3-3-3 @ 65%

5.

Snatch High Pull

2x3 @ 70%

1x3 @ 75%

6.

20 minutes @ 75%:

15 cal Rowing

20 Alt Single Arm Devils Press (22.5/15kg)

15 cal AirBike

20m OH DB Walking Lunges (right)

20m OH DB Walking Lunges (left)