Monday 20th May, 2019

AM SESSION:

Running Intervals:

5 x 1 km
Rest 2:30 between.

*aim for consistency with each interval, try to work for a set pace and threshold (7 / 10 RPE)
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PM SESSION:

Clean:

EMOM 5
4 squat cleans, 77.5%
Rest 2:00 to build weight on the barbell

EMOM 5
3 squat cleans, 82.5%
Rest 2:00 to build weight on the barbell

EMOM 5
2 squat cleans, 85%
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Gymnastics Intervals:

4 rounds:
100m Farmers walk, 2 x 24
0:45 Max Reps Toes to Bar
Rest 1:30
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Front Squat:

Establish a max for the complex:
1 Paused Front squat, 3sec in deep position.
2 Front Squats

Then:

5 x 1, 85% above
Rest as needed.
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Sport:

6 rounds for time:
25ft OH walking lunge, 30
10 Burpee Box Overs
25ft OH Walking Lunge, 30
3 Bar Muscle Ups

CAP, 18mins.

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