New Program
When you are done programming...
ASSIGN IT TO A MEMBER or
ASSIGN IT TO A GROUP OF MEMBERS
| Row - 1500m |
| Back squat - 5x2 @85% - hold across all sets | ||
| ------ - | ||
| Bulgarian Lunge - 4x 12 - hold Dumbbells or use a barbell across your back | ||
| ------ - | ||
| Box jumps - 3x6 - 36in / 30in | ||
| - Rest as needed here think quality power an accuracy - stay safe |
| Snatch Grip Push Press - 5x2 | ||
| ------ - | ||
| Snatch Balance - 5x1 | ||
| ------ - | ||
| Snatch - Combination - 5 Sets - (2x hang power snatch + 1x OHS ) - rest as needed - No misses |
| For Time - | ||
| Deadlift - 2-4-6-8-10-12 (120kg/90kg) | ||
| Hand stand push-up - 12-10-8-6-4-2 (Strict) |
| Sled Pull Fwd - walk a sled for 20mins (Place heels down as you stride Fwd) Alternate every 2nd lap - sled walk backwards |