POWER WORK (55% – 65%)
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 (E90sec x5: 2.2.3 60%)
WU x 5 45%
WU x 3 55%
Metcon (No Measure)
4 Sets:
7 KB Push Jerk (or 30 sec work) 32/24kg @20X2
*rest 30 sec
4 Sets:
7/7 Staggered Stance RDL (or 30 sec work) 70/50-55
*rest 30 sec
4 Sets:
30 sec Assault Bike
*rest 30 sec
Performance
A. High Hang Power Snatch
WU x 5 45%
WU x 3 55%
E90sec x5: 2.2.3
OR
E90sec
5/5 DB Snatch + 5/5 SA Staggered Stance KB Swing
B.
4 Sets:
7 KB Push Jerk (or 30 sec work) 24/16kg @20×2
*rest 30 sec
4 Sets:
7/7 Staggered Stance RDL (or 30 sec work) 50-55/25-35
*rest 30 sec
4 Sets:
30s Assault Bike
*rest 30 sec