Monday 5/16/16

AM Session:

A) 1K Row, 750m Row, 500m Row, 250m Row, 2x100m Row, All Rows @ 85-90%, Rest 1:1

*Pace/500m should be higher with the decrease in distance

B)  Skill Practice: GOAT work – 10 – 15 mins: pick something you are NOT good at. DU/Triple Unders, Muscle Ups, Handstand walk… Find a coach, if you need help with something.

PM Session:

A) FS, 10 Reps @ 55% of RM, 3 Sets, 2-3 Min Rest

B) 12 EMOM

1-4, High Hang Clean & Split Jerk @ 75%

5-8, Hang Clean & Split Jerk @ 80%

8-12, Clean & Split Jerk @ 85%

C)  8 EMOM

2 Snatch @ 70%, Quick and Snappy Reps

D) 2 Halting Clean DL @100%, 5 Sets, 2 Min Rest

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