Friday – AM Intervals – PM: Snatch/BS/ POST Chain/ Metcon/Core
AM Session: AD + Running Intervals:@80-85% percieved effort – 4 Sets – rest 3 mins
1 – 40 Cal AD
3 Mins rest
2 – 600m Run
3 Mins rest
PM Session:
1 Every 90 Sec X 8-10 Sets
Build to a heavy Squat Snatch
*Looking for Solid reps here – Today is not about achiveving a 1RM but rather finding solid reps through the 10 sets to a heavy for the day
2
Every 2 Mins X 6 Sets: BS – 2 reps @41X1 – build to todays heavy double USING Prescribed tempo. If tempo breaks down, sets do not count
3 3A) Walking Lunges w/ DB Farmers Carry X 10 reps/Leg
3B) Death March X 10 reps/ Leg @2010 – X 3 Sets – rest as needed
4 13 Min AMRAP
60 Cal Row
50 BJ Overs (24/20)
40 T2B
30 OHS (115/75)
20 PC (115/75)
10 Squat Snatch (115/75)
5 Every 2.30 Mins X 5 Sets
30 Sec Weighted Front Bridge
rest 10 sec
30 Sec FLR Hold on Rings
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