Sport or Performance- Power + Anaerobic interval metcon

720 Athletics – Sport or Performance

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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

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