- RUNNING::
4 rounds:
200m sprint
100m walk
800m run
100m walk
*The goal is sub 40sec on the 200m sprint, try and push the pace to achieve this. For the 800m, use a moderate pace which you can repeat within 5seconds everytime.
PM WORK
Title: DELOAD 1
Daily Warmup:
100cal assault bike
*progressive pace, every 20cals increase your watts.
--
30ft crawl
9 Snatch Grip RDL
20sec deadhang on the rig
30ft crawl
9 snatch grip RDL + 7 muscle snatch
20sec arch hold
30ft crawl
9 snatch grip RDL + 7 Muscle Snatch + 5 Power snatch
20sec Hollow hold
30ft Crawl
9 snatch grip RDL + 7 Muscle Snatch + 5 Power snatch + 3 squat snatch.
- OLYMPIC LIFTING::
EMOM 9
1- 3 snatches, 70%
2- Max Strict Muscle Ups
EMOM 9
1- 2 snatches, 75%
2- Max Kipping Muscle Ups
EMOM 9
1- 1 snatch, 80%
2- Max Strict Chest to Bar Pull Ups
B) PULL:
4 x 2
Clean Grip Deadlifts *no hook.
C) WORK: For time:
6 Rope climbs
24 OHS, 50/ 35
48 HSPU
24 OHS, 50/ 35