New Program
When you are done programming...
ASSIGN IT TO A MEMBER or
ASSIGN IT TO A GROUP OF MEMBERS
| Row - steady state 2k - no pace just roll this please |
| Snatch Grip Push Press - 4x2 - Technique only | ||
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| Snatch Balance - 4x2 - Technique only | ||
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| Snatch - On every 2mins - 8 rounds | ||
| - Doubles - build to 85% of your 1rm - think technique | ||
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| Clean N Jerk - 20min to build to a heavy single for the day | ||
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| Clean N Push Jerk - 3x 10reps - Drop back to 60% of the above load - rest as needed between each set. |
| 5 Rounds - For time | ||
| Deadlift - 5 reps - 102kg/70kg | ||
| Box jumps - 5 reps - 24in/20in | ||
| Hand stand push-up - 5 reps |
| Swim - If you have access to a pool - 20mins of laps | ||
| Airdyne - 15mins - steady state - just roll |