Build or HIIT 10/14/20- Power training w/ Anaerobic intervals **DELOAD**

720 Athletics – Build or HIIT

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Warm-up (No Measure)

60sec Bike or 200m Run

15 Prove PVC Behind the neck Press

10 PVC OHS

Power Snatch

15min or 12 sets to build a moderate:

1 High Hang High Pull + 2 High Hang PS or Squat Snatch

Metcon (Time)

E4min x 4 sets:

10-8-6 reps/cals of

Goblet Squat 53/35 Adv: 70/53

Bike Cals

*Female cals: (8-6-4)
*If not completed by 2min-stop and rest until next set

HIIT

A. 3-4 rounds (13min CAP):

15/10 Cal Row

10 Double DB Hang Snatch

10 No Pushup Burpees

15/10 Cal Row

*rest 60sec

B. E4min x 4 sets:

Males: 10-8-6/ Females 8-6-4

Goblet Squat

Bike Cals

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