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COMPETITION - Mi 08.12.21

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


A. 6 Rounds 30 Wall ball 20/14 Handstand walk 5-10m *Rest 1:30 between rounds

B. 6 Rounds Ski erg 500m/400m 15 Chest to bar pull-up *Rest 1:30

Barbell Cycling EMOM 10 min 3 Barbell power snatch

@60-65% 1RM power snatch

Accessory 5×5 Strict toes to bar *Rest 1 min between rounds

Session 2

Strength Split Jerk 5×2 @ 75-80% 1RM *Rest 2-3 min between sets

Conditioning A. 5 Rounds 50 double under 10 Wall walk 20m Farmer Carry 2x32/24kg *Rest 1 min between rounds

B. For 15 min 15 Power clean 60/35kg 12 Handstand push-up 9 Toes to bar

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