55 minutes in pairs:

YGIG

1600m RUN
ROW while your partner runs

Goal is to keep a consistent pace and LOW heart rate
Keep HR between 60-75% of MAX

1600M RUN (In pairs)

YGIG 20min
Row
30 OHS
15 Strict/Kipping T2B

1600M RUN (In pairs)

Row 5km

EMOM x 12

4x3 hang power clean
4x2 hang power clean
4x1 hang power clean

5 Sets Row :

4 Minutes : 100% @ FTP20
4 Minutes : 102% @ FTP20
4 Minutes : 104% @ FTP20
4 Minutes : 106% @ FTP20
4 Minutes : 108% @ FTP20

Recovery Bike 3:30 between sets @ 40-50% FTP20

Five sets of heavy ones

FOR LOAD

Overhead squat
3-3-3

Front squat
3-3-3

Back squat
3-3-3

-Go every 3 min
-Score is total kilos of all 9 sets

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Goal & Intensity
-Heavy day, relative to each individual athlete.
-Start at 75-80% of 1-rep-max overhead squat and aim to increase all 9 sets.
-Focus on the correct points of performance and make technique perfect, only then add more weights.
- In all squat variations the goal is to hit well below parallel and maintain clean technique.
💡Coach’s Tip
Plant your feet tight on the ground and think about seating straight down, instead of back and down. You're looking to be upright as possibly can.
What we’re aiming for:
Carry over to snatch and clean as well as the hip related mobility.

Alternate;
1. 5-8 strict chin ups
2. 10 dips
3. 20 secs l-sit on dbs or KBs
4. 50 sec sandbag hold 70/45kg
5. Rest

AMRAP 8

12 Alt. pistol
9 T2B
6 HSPU
3 Bar MU

back squat

4x10

(2-3reps in tank, E3MOM)