New Program
When you are done programming...
ASSIGN IT TO A MEMBER or
ASSIGN IT TO A GROUP OF MEMBERS
| 10 Rounds - EMOM | ||
| Airdyne - Sprint 20sec | ||
| Double unders - 40reps |
| Press - 15mins build to your 1rm for the day | ||
| ------ - | ||
| - drop back to 60% of that load and complete a 2min AMRAP - go hard guys. |
| Snatch - Combination - (1x Power Snatch + 1x Snatch ) x 6 sets Build- no misses | ||
| ------ - | ||
| Jerk - 10x2 - rest as needed - Lunge back knee to the floor after the last jerk |
| 3 Rounds - For time | ||
| Toes to bar - 6 reps - think speed and speed in transitions | ||
| Burpee Box Jumps - 12 reps - Face square to box - go as hard as possible - 24in/20in |
| Sled Pull Fwd - 20mins - Load, 70kg/50kg - walk sled, heels down each step - on every 2 mins perform 3x ring muscle ups - Advanced athletes strict MUs + add 2 extra dips at the top of the rings |
| - Keep up the great work champions. |