AM - WORK
A) Aerobic:
Running:
Establish a new 1 mile run for time.
Rest 4:00
AMRAP 20
500m Row
400m run
30 air squats
PM - WORK
A) Primer:
Complete 3 sets:
3 / 3 single leg box jumps
Rest 15s
8-10 banded russian KB Swings
Rest as needed.
B) Back Squats:
5 x 1, 100% of last weeks 2RM.
8 Reps, 65%
12 Reps, 60%
16 reps, 55%
Rest as needed.
C) Snatch:
6 x 1 Squat snatch, 87-92%
4 x 2 hang snatch, 80-87%
5 x 2 Hang muscle snatch (AHAP)
D) Work:
3 RFT:
24 Toes to Bar
12 Cleans, 70
68 DU