Friday
A) 8X400m Run
Rest 90 sec b/t sets
*Aim for Same consistent times through your sets
B) 10 Min EMOM
30 Sec FLR Hold on Rings
Saturday
A) Every 20 Sec X 8 Mins
1 Squat Snatch @60% of Snatch RM
B) 4X4 – Squat Cleans @65% RM
*Drop and reset after each rep – PERFECT REPS
C)
3 Rounds:
15 HPC (155/105)
15 Lateral Burpees
MOVE QUICKLY
D) 3X6 GH Raises @21X1
Rest as needed