Power output intervals Workout

70s on/ 170s off
20s AirRunner or AssaultBike
6 TNG Dumbell snatch
+ AMRAP Burpee (jump 10cm to target)

Go hard with runner or bike, dumbell weight M: 35-25kg F: 25-15kg. For the dumbell, it should be heavyish, but you need to be able to go TNG ( change hand on the way down) and go fast on dumbell.

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Power output intervals Workout

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