Level 1:
A. Hang Power Clean Technique
AMRAP in 8 minutes -
Airdyne 10 cals
10 burpees
rest 4 minutes
AMRAP in 8 minutes
Airdyne 10 cals
5 sit-ups
5 push-ups
rest 4 minutes
AMRAP in 8 minutes
Row 150m
7 DB snatch/arm - light
Level 2---and anyone competing on Saturday
A. Power Snatch 2-3 x 3. Rest 3 minutes between
B. 5 power clean TnG. moderate weight - keep turnover high!
10 box jumps
Rest 2 minutes x 5
C. GHD sit-ups 3 sets x 10 reps. Rest 90s between sets.
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