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 (E45sec x 12 sets: 1 Hang Clean Pull + 2 HSC at 55%)

WU x 2 at 40%

WU x 1 at 50%

Metcon (Time)

E4min x 4 sets:

15/12 CAL AB

7 Push Jerk 135/95#

15 Russian KB swings 32/24kg

Performance

A. E45sec x 12 sets:

1 Hang Clean Pull + 2 Hi Hang Power Clean + 5 DB Goblet Squats

* Use DB or BB

B. E4min x 4 sets:

12/9 CAL AB

7 DB or BB Push Jerk 115/75# or 45/25

15 Russian KB swings 24/16kg

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