Monday May 28, 2018
Title: AM Intervals
- RUNNING::
8 Rounds
800m Run
400m Walk
*800m Should be Ran at a consistant pace.
If you would want to run a marathon in 3hours 30.
then the pace would be 3:30 per round.
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 12
1- 1 Power Snatch + 1 Hang Squat Snatch, 75%
2- 40 Double Unders
EMOM 12
1- 1 hang squat snatch, 85%
2- 6 muscle-ups
B) PULL:
6 x 2
Snatch Grip Deadlifts
*no hook.
C) WORK:
120 / 100 Cal Row for time:
Every 2:00 complete
5 Burpee Box Overs
3 Hang Cleans, 80/60kg