re: Health and Fitness Board Strength and Conditioning program

Monday

Pwr Snatch
3 x 3 @50% 60s rest
3 x 2 @55%
2 x 2 @60%
2 x 2 @65%

Front Sqt + Jerk
3 x (3+3) @50% 60s rest
2 x (3+3) @55%
2 x (2+2) @60%
3 x (1+2) @65%

Deadlifts

3 x 2 75%
2 x 2 85%
2 x 1 90%
1 x 1 100%
1 x 1 105% try and set a new 1 RM if you can


Tuesday

30 min tempo run

15 min AMRAP:
8 R arm DB snatch + 8 R arm overhead walking lunge
40 DUs
8 L arm DB snatch + 8 L arm overhead walking lunge
8 T2B


Wednesday

Hip Snatch
3 x 3 @60% 45s rest
2 x 3 @70%
2 x 3 @>75%

Power Clean
2 x 3 @70% 45s rest
2 x 3 @80%
3 x 2 @90%

Snatch DL
2 x 3 @70% 45s rest
2 x 3 @80%

Back Squat
1 x 5 @60% 45s rest
3 x 3 @70%
2 x 3 @80%
2 x 2 @>95%

Thursday

Bike Sprints: 20 RDS 45s on/45s off

See if you can beat last week's time
21-15-9:
Double Dumbell Power Cleans (50’s/35’s)
Box Jump Overs (24?/20?)
Double-Dumbbell Front Squats (50’s/35’s)
Toes to Bar

Friday

Snatch
3 x 3 @50% 45s rest
3 x 2 @65%
2 x 2 @75%
2 x 2 @85%
2 x 1 @>95%

Snatch Pull
3 x 3 @85% 45s rest
2 x 3 @90%
4 x 2 @>95%

Clean + FS + Jerk
2 x (3+2+2) @70% 45s rest
2 x (1+2+1) @75%
3 x (1+2+1) @>80%