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COMPETITION - Mi 11.08.21

Perfect for Athletes who need more than a regular programming.


1. Conditioning

Teams of 3:

AMRAP 30'

400m Run (together)

40 Squat Cleans* – one athlete works at a time

*Every 40 reps the weights increase:

60/40, 70/47.5, 80/60, 90/65, then max reps at 100/70kg


ALONE:

AMRAP 30'

400m Run, ALONE ;)

10 Squat Cleans* – one you are working

*Every 10 reps the weights increase:

60/40, 70/47.5, 80/60, 90/65, then max reps at 100/70kg


2. Strength

A. Work up to a heavy 2-rep Rack Pull – Set up a safety bar at knee height

B. 4×8 Romanian Dead Lifts, pick load increase weight


* if you dont have safety bars use Plates or do regular Deadlifts.


3. Conditioning

EMOMx16

Min 1: 10m Suitcase Walking Lunge, 2x 32/24kg

Min 2: 15-20 GHD Sit Up / alternate with Back Extensions

Min 3: 50% of your Max set unbroken Double Unders

Min 4: 12/10 cal Row

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