Sport or Performance- 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 (E50sec x 8 sets: 1 Hang Clean Pull + 3 HSC at 60%)
WU x 2 at 40%
WU x 1 at 55%
Metcon (No Measure)
EMOM x 4:
20sec AB Cal 90% effort
EMOM x 4:
12 Push Jerks 115/75# (20sec cap)
EMOM x 4:
15 Russian KB Swings (fast eccentric, goal is 20 sec) 32/24kg
*Complete all 4 sets before rotating
Performance
A. E45sec x 8 sets:
1 Hang Clean Pull + 3 Hi Hang Power Clean + 5 DB Goblet Squats
* Use DB or BB
B. EMOM x 4:
20sec AB Cal 90% effort
EMOM x 4:
12 Push Jerks 95/65# or DB 45/25(20sec cap)
EMOM x 4:
15 Russian KB Swings (fast eccentric, goal is 20 sec) 24/16kg