Sport or Performance-***DELOAD***Power + Anaerobic interval metcon
720 Athletics – Sport or Performance
Primer
2 sets:
ISO barbell hold at mid thigh x 6sec max effort
6 & 12″ hurdles (reflexive) x 10 reps
Squat Clean (E40sec x 8 sets: 1 Hang Clean Pull + 1 HSC at 55%)
WU x 2 at 40%
WU x 1 at 50%
Metcon (Time)
3 rounds @75% effort:
10 Russian KB Swings 24/16kg
10/7 AB Cal
5/5 Split Stance Push Press 115/75#
Performance
A. E40sec x 8 sets:
1 Hang Clean Pull + 1 Hi Hang Power Clean + 5 DB Goblet Squats
* Use DB or BB
B. 3 rounds @75% effort:
10 Russian KB Swings 20/12kg
10/7 AB Cal
5/5 Split Stance Push Press 75/55# or 45/25#