| Friday – AM Intervals – PM: Snatch/BS/ POST Chain/ Metcon/Core | ||
| AM Session: | AD + Running Intervals:@80-85% percieved effort – 4 Sets – rest 3 mins | |
| 1 – 40 Cal AD | ||
| 3 Mins rest | ||
| 2 – 600m Run | ||
| 3 Mins rest | ||
| PM Session: | ||
| 1 | Every 90 Sec X 8-10 Sets | |
| Build to a heavy Squat Snatch | ||
| *Looking for Solid reps here – Today is not about achiveving a 1RM but rather finding solid reps through the 10 sets to a heavy for the day | ||
| 2 |
Every 2 Mins X 6 Sets: BS – 2 reps @41X1 – build to todays heavy double USING Prescribed tempo. If tempo breaks down, sets do not count
|
|
| 3 | 3A) Walking Lunges w/ DB Farmers Carry X 10 reps/Leg | |
| 3B) Death March X 10 reps/ Leg @2010 – X 3 Sets – rest as needed | ||
| 4 | 13 Min AMRAP | |
| 60 Cal Row | ||
| 50 BJ Overs (24/20) | ||
| 40 T2B | ||
| 30 OHS (115/75) | ||
| 20 PC (115/75) | ||
| 10 Squat Snatch (115/75) | ||
| 5 | Every 2.30 Mins X 5 Sets | |
| 30 Sec Weighted Front Bridge | ||
| rest 10 sec | ||
| 30 Sec FLR Hold on Rings |