Reps 1-8: 70%x1x2, 75%x1x2, 80%x1x2, 85%x1x2
Reps 9-15: Work at athlete’s discretion between 85-95%
Athletes who do not have an established 1RM should start with a weight they could comfortably triple, and work from there at the coach’s disrcretion.
Every 3:00 x 4:
20/15 Assault Bike or Row Calories
15 Power Snatch, 95#/65#
– Assault Bike/Row: Assault Bike is preferable to rower. If you have Assault Bikes for some but not all of the class, have athletes switch each round. Athlete should be able to push hard through the entire 20/15 calories, so for athletes who are sufficiently deconditioned that intensity will fall off, reduce calories.
– Power Snatch: Athlete should be able to complete each round in no more than two sets, preferably unbroken. Scale load accordingly.
– Athletes 3 months or less, scale movement to dumbbell power snatch.
30 Box Jumps, 30″/24″
50 Overhead Squats, 95#/65#
75 Wall Ball, 20# to 10’/14# to 9′
100 Double Unders