OLYMPIC WEIGHTLIFTING
E2M FOR 12′
Power Snatch + Hang Squat Snatch @ 80-85%
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Snatch Pull – 3 x 3 @ 100-110%
STRENGTH
Back Squat
E3M FOR 9′
5 @ 75% / 3 @ 85% / 1 @ 90%
METCON
5 ROUNDS FOR TIME
10m 2KB Overhead Lunges @ 20/16
15 HSPU
ACCESSORY WORK
Strength
EMOM 10′ – 5 2KB Front Squats
GHR – 3 x 10
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Gymnastic
Ice Cream Makers – 5 x 5 – rest 1′
Horizontal Ring Rows – 4 x 10 – rest 1′
Banded Lat Pull Downs – 50 reps
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Conditioning
Rowing Intervals
1000m / 750m / 500m / 750m / 1000m
1’30 rest between intervals
AEProgramming 