Purpose: Aerobic Power Intervals
Essentials:
A.
Overhead Squat
12min to Build up to a Heavy (Not Maximal) Double
*This should be done in 4-6 weights*
B.
3 Sets
Row x 10 cal
Hanging Knee Ups x 10 reps
Alternating Dumbbell Power Snatch x 10 reps
Row x 10 cal
Box Jump Over x 10 reps
Alternating Dumbbell Power Snatch x 10 reps
Rest 2:30min
Fitness:
A.
Squat Snatch
12min to Build up to a Heavy (Not Maximal) Double
*This should be done in 4-6 weights*
B.
3 Sets
Row x 10 cal
Toes to Bar x 10 reps
Power Snatch x 10 reps 95/65
Row x 10 cal
Box Jump Over x 10 reps 30/24
Power Snatch x 10 reps 95/65
Rest 2:30min
Performance:
A.
Squat Snatch
12min to Build up to a Heavy (Not Maximal) Double
*This should be done in 4-6 weights*
B.
4 Sets
Row x 10 cal
Toes to Bar x 10 reps
Power Snatch x 10 reps 95/65
Row x 10 cal
Box Jump Over x 10 reps 34/30
Power Snatch x 10 reps 95/65
Rest 2:30min