DELOAD – POWER WORK
720 Athletics – Sport or Performance
Primer
2 Sets:
1ea Lunge Matrix (3 positions) with rotational reach (1 sec hold)
5/5 Lateral hurdles 6 &12″ reflexive
Power Snatch (EMOM 7: 1.2.1 45-50%)
WU x 5 40%
WU x 3 45%
Metcon (Time)
Pre-test for next week
3 Rounds:
15/12 AB cal
5 Push Jerk 125/85#
10 Russian KB swings 32/24kg
*rest 30 sec b/t rounds
Performance
A. High Hang Power Snatch
WU x 5 40%
WU x 3 45%
EMOM 7: 1.2.1 45-50%
OR
7/7 DB Snatch + 7/7 SA Staggered Stance KB Swing
B. Pre-test
3 Rounds:
12/9 AB cal
5 Push Jerk 75/55#
10 Russian KB swings 24/16kg
*rest 30 sec b/t rounds