Strength:  Back Squats (Speed)

40% of 1 RM

3 reps x 10 sets (Accelerate out of the hole)

*In between each set do 5 x Box Jumps 

W.O.D 3 RFT of

  • 10 x Burpees
  • 20 x Calories on Row
  • 40 x Double unders

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OLY Group:

  • Back squat: 70% 10 reps x 3 sets
  • Hang Snatch: 65% 3 reps, 2 sets, 70% 3 reps x 3 sets
  • Halting Snatch Deadlift: 80% 3 reps, 85% 3 reps x 2 sets
  • OH Squat: 65% 3 reps x 2 sets, 70% 3 reps x 3 sets

 

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