A. Session 1
1. Run or Row Tempo
3 sets of 6 min Running or Rowing at anaerobic threshold zone 4. Active rest at zone 2 for 2-3 min after each set
Rest 6-8 hours
B. Strength
1. Back Squat
4 sets across 85% x 4 reps
2. Skill
3 rnds
1. Split jerk from blocks mechanics (focus on puttig the neck under the bar and fast transition under the bar) 60% , 3 reps
Test
Wrist wall Handstand or Forearm supported Handstand aim for 3 sets of 60 sec
Rest 2 min between eforts and use mobility exercises
3. Conditioning
For Time
21/15/9
Squat Snatch (40/30kg)
C2bar Pull ups
1. Run or Row Tempo
3 sets of 6 min Running or Rowing at anaerobic threshold zone 4. Active rest at zone 2 for 2-3 min after each set
Rest 6-8 hours
B. Strength
1. Back Squat
4 sets across 85% x 4 reps
2. Skill
3 rnds
1. Split jerk from blocks mechanics (focus on puttig the neck under the bar and fast transition under the bar) 60% , 3 reps
Test
Wrist wall Handstand or Forearm supported Handstand aim for 3 sets of 60 sec
Rest 2 min between eforts and use mobility exercises
3. Conditioning
For Time
21/15/9
Squat Snatch (40/30kg)
C2bar Pull ups
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