Friday – Snatch/BS/ Metcon/Core
AM Session: Running Intervals:
2X800m Run @85-90% – rest 3 mins b/t sets
rest 3-5 mins b/t distance switch
4X400m Run @85-90% – rest 2 mins
rest 3-5 mins b/t distance switch
6X200m Run @85-90% – rest 1 min b/t sets
PM Session:
1 Every 90 Sec X 10 Sets
Sets 1-5 – 2 Hang Sqaut Snatch + 1 PS @70% @Snatch RM
Sets 6-10 – 2 Hang Snatch + 1 PS @75% of Snatch RM
Right into:
2
8 Mins (ONLY 8) to Find Heavy Squat Snatch for the day
3
BS – 5X5 @41X1 @65% of BS RM – rest 2-3 mins
4 10 Rounds For Time:
100m Run
2 PC @225/145 – please scale accordingly. If you think you will fail a rep, lower the load
3 Burpee Box Jump Overs (24/20)
4/Arm Hang KB Snatch (70/53)
5 10 Min EMOM
6 Strict T2B @21X1
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