Full Snatch
Start at 65% add 5 to 10lbs after each set until failure
2 to 3 attempts at Max
Full clean starting at same weight as last snatch at 5-10 lbs until failure
2 to 3 attempts at max
Single Sport Endurance Workout
Choose ONE of the following Sports…
Swim (THURS): 50m repeats, rest 2:00, perform until pace or form deteriorates
Bike (THURS): 400m repeats, recovery spin 2:00, perform until pace or form deteriorates
Run (THURS): 200m repeats, rest 2:00 , perform until pace or form deteriorates
Row (THURS): 200m repeats, rest 2:00, perform until pace or form deteriorates
Ruck (THURS): 200m repeats, rest 2:00, perform until pace or form deteriorates
*Perform sets based off mechanics, pace and goals
*Recommended range 4 – 12, keep splits within 2-3 seconds
Multi-Sport Endurance Workout
Complete rest day. 30min+ mobility around trouble areas.
Bike (FRI): 400m repeats, recovery spin 2:00, perform until pace or form deteriorates
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