FRIDAY
29/08/14

Session 1

Aerobic

Run 800m
Rest 3 min

6 sets; Paced consistent sets

Session 2

Weightlifting

A)
Power Snatch
Build to a max double then 3 sets at 90%

B)
Power Clean
Build to a max

Rest 8 minutes

For time:
Complete 30 reps @ 77% of your max from (B)

Strength

For time:
KB Swing; 50 reps; 32/24kg
KB Push-Press; 40 reps; 2x 24/16kg
Strict Ring Dips; 30 reps
Strict CTB Pull-ups; 20 reps

Complete all reps before moving on to next exercise

Engine

3 minutes max Double-Unders
3 minutes max Burpees (to target 6” above fingertips)
2 minutes max Double-Unders
2 minutes max Burpees (to target 6” above fingertips)
1 minute max Double-Unders
1 minute max Burpees (to target 6” above fingertips)