Back Squat: 10 min of Heavy Doubles
Bench Press: 3×70%, 3×80%, 3×90%
Clean & Jerk
10 min EMOM
10-9-8-7…1 @ 60%
4 x 100m Sprints
2 x 200m Sprint
1 x 400m Sprint
(rest as needed between runs)
a kilo website | all rights reserved
Back Squat: 10 min of Heavy Doubles
Bench Press: 3×70%, 3×80%, 3×90%
Clean & Jerk
10 min EMOM
10-9-8-7…1 @ 60%
4 x 100m Sprints
2 x 200m Sprint
1 x 400m Sprint
(rest as needed between runs)
Talk with a coach about your goals, get the plan to achieve them.
a kilo website | all rights reserved
Take the first step towards getting the results that you want!