(3) Wednesday 15th February

3.1 Strength

Every 3 minutes, for 15 minutes:
Power Clean Push-Jerk 

*Set 1 – 7 reps (unbroken) @ 60-70% of 1-RM Clean & Jerk
*Set 2 – 7 reps @ 60-70%
*Set 3 – 7 reps @ 60-70%
*Set 4 – 7 reps @ 60-70%
*Set 5 – 7 reps @ 60-70%

- You have 20 minutes 

- Rest 2-3mins between sets.

3.2 Teams of 3. 

Complete 4 Sets (16min) of.

Athlete 1/Minute 1 - 45 sec MAX CAL Assault bike 

Athlete2/Minute 2 - 45 sec MAX CAL Row

Athlete3/Minute 3 - 45 sec MAX Burpees 

REST on Minute 4. 

- Score = Reps 

-Leave rowing machine and assault bike to tick on. Count burpees and add to score at end. 

 

James Davidson

ne37 1pr