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.
1. Weightlifting (Speed / Technique / Power)
A. EMOM 11min: 1 Power Clean at 70% of 1RM
B. EMOM 11 min: 1 Power Snatch at 70% of 1RM
C. 4×20 Unbroken Clean Grip Deadlifts (no straps) at heaviest weight from A:
2. Gymnastics METCON
3 RFT
10m HSW
20 GHD Sit Ups
30 Cal Bike max effort
40 Double Unders
3. Conditioning
9 x 1:40 on, :20 off
This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then
“v1:40/20r...9”
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