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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