A. Spend 10 minutes working towards quality dumbbell overhead squats. B. Increment as far as possible in 10 minutes: 5 Dumbbell Snatch 22.5/15kg 15 Double-unders *Increment reps by 5/15 each round. Photo: Bec & Travis. Date day at the box- nothing better!!
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A. Jerk Technique (from racks) 15 minutes: 1 Dip + 1 Jerk *Build in load, then drop back and work quality movement at approx. 75% of max. B. 20 minutes:Run 360m (Slow) *Run 360m (Fast)* *Aim to maintain consistency through fast pace runs (5 second spread)* Use slow run as recovery but do not walk. Goal: Fast athletes (5 Rounds – 3600m)Intermediate (4 Rounds – 2880m)Beginner (3 Rounds – 2160m)
