Friday – AM Intervals – PM: Snatch/BS/ POST Chain/ Metcon/Core
AM Session: AD + Running Intervals:@80-85% percieved effort – 3Sets – rest 3 mins
1 50 Cal AD
3 Min rest
800m Run
3 Min Rest
2 Seal Walk X 100FT
rest 15 sex
30 sec Weighted Front Bridge X 4-5 Sets – rest as needed b/et sets
PM Session:
1 10 Mins to Build to a heavy Double Squat Snatch – you can drop and reset b/t reps – only two misses allowed
2 10 mins to build to heavy single Snatch – Drop back to 65% of RM to start — only two misses allowed
3 BS – Every 2 Mins X 7 Sets – 2 Reps @41X1
*All reps should be performed at 95-105% of Last Week Double
5 9 Min AMRAP – 3 Seperate Scores
12 KBS (70/53)
9 Kipping HSPU – Use Open Standard
6 PC (185/125)
rest 3 mins
3 Min AMRAP – Burpees to 6″ Target – Make it hurt
rest 3 mins
3 Min AMRAP – Mal Cals on Rower – make it hurt
6 6A) 3X 50 FT OH Walking Lunges @Moderate Load
rest as needed
6B) 3×5/Leg RFESS (Split Squats) @Moderate Load
rest as needed
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