Friday – AM Intervals – PM: Snatch/BS/ POST Chain/ Metcon/Core
AM Session: Running Intervals:@80-85% percieved effort – Aim for Same Output every set
1 2 Sets: 800m Run
3 Min rest b/t sets
2 1 Set: 1600m Run
1600m Run
rest 6 mins
3 6X200m Run
rest 1 Min
PM Session:
1 15 Mins to Build to a Heavy PS + OHS
2 BS – Every Min X 10 Mins – BS @31X1
*all Sets @85% of 1RM BS
3 FT:
25 PC (115/75)
50 WB
100 DU
50 WB
25 PC (115/75)
4 6A) 3X 50/Arm FT Single Arm DB OH Walking @Moderate Load
rest as needed
6B) 3×10 GH Raises @30X1
rest as needed
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