New Program
When you are done programming...
ASSIGN IT TO A MEMBER or
ASSIGN IT TO A GROUP OF MEMBERS
| Snatch - Combination - (1x power snatch + 1x full squat snatch) | ||
| Every 90sec - Lift for 10 rounds | ||
| - 30 double unders after each set |
| For Time - 20-19-18-17-16-15-14-13-12-11-10 | ||
| Airdyne - Cals - Goal pace 70rpm/65rpm | ||
| Wall ball - 9kg/6kg - Goal is unbroken reps each set | ||
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| Rest - 5mins | ||
| ------ - | ||
| 7 Rounds - FT | ||
| Muscle-ups - Rings - 8 reps - adjust rep scheme as needed around your ability - no muscle ups ? perform 2:1 Chest to bar pull ups | ||
| Farmers Carry - 50m (24kg KBs) |
| GHD Sit Up - 100 Reps FT - Each time you break perform 20 Push ups |