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
1.
3 sets x 4000m Row
250m @ 9/10 RPE
250m @ 8/10 RPE
250m @ 7/10 RPE
250m @ 6/10 RPE
+ repeat x3
(5min Rest between sets)
2.
12min EMOM
12 GHD Sit Ups + 20 Double Unders
SESSION 2
3. Front Squat
6 x 2 @ 80%
4.
Heaving Snatch Balance + Overhead Squat
70% x 1+2 (x2)
75% x 1+2 (x2)
5.
Snatch Pull
95% x 3-3-3-3
6.
14min EMOM
30% of Ring Mus
7.
14min EMOM
30% of Strict HSPU