| Friday – Snatch/BS/ Metcon/Core | ||
| AM Session: | Running Intervals: | |
| 2X800m Run @85-90% – rest 3 mins b/t sets | ||
| rest 3-5 mins b/t distance switch | ||
| 4X400m Run @85-90% – rest 2 mins | ||
| rest 3-5 mins b/t distance switch | ||
| 6X200m Run @85-90% – rest 1 min b/t sets | ||
| PM Session: | ||
| 1 | Every 90 Sec X 10 Sets | |
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Sets 1-5 – 2 Hang Sqaut Snatch + 1 PS @70% @Snatch RM
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Sets 6-10 – 2 Hang Snatch + 1 PS @75% of Snatch RM
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| Right into: | ||
| 2 |
8 Mins (ONLY 8) to Find Heavy Squat Snatch for the day
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| 3 |
BS – 5X5 @41X1 @65% of BS RM – rest 2-3 mins
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| 4 | 10 Rounds For Time: | |
| 100m Run | ||
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2 PC @225/145 – please scale accordingly. If you think you will fail a rep, lower the load
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| 3 Burpee Box Jump Overs (24/20) | ||
| 4/Arm Hang KB Snatch (70/53) | ||
| 5 | 10 Min EMOM | |
| 6 Strict T2B @21X1 |