Sport or Performance- Lower Body Hypertrophy + Mixed Modal Aerobic Metcon

720 Athletics – Sport or Performance

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Primer

2 sets:

1/1 Empty Barbell split squat ISO rack pull *5 sec Max effort hold

5/5 Low OB Split Jumps

U-Bar Reverse Lunge


**Start on weakest leg first

1 x12/12 50%

1 x10/10 75%

1 x 10/10 REPS TO FAILURE

1 x Adjusted reps to failure-that weight is used next week so DO NOT FORGET THIS!!

**During rest 3 x 2/2 FFE hip flexor reach matrix

Metcon (Time)

30 Hang Power Clean & Jerk 115/75#

20 Back Squats 115/75#

30 Box Jumps 24/20″

20 T2B
*9min Cap

Performance

A. DB Farmer Hold Reverse Lunge

**Start on weakest leg first

1 x12/12 *light

1 x10/10 *Moderate

1 x 10/10 REPS TO FAILURE

1 x Adjusted reps to failure-that weight is used next week

**During rest 3 x 2/2 FFE hip flexor reach matrix

B. For time:

30 DB Hang Power Clean & Jerk 45/25#

20 Goblet Squats 53/35#

30 Box Jumps 24/20″

20 V ups

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