9.22.18

warm up: extended aerobic base work

30 min chill pace

min 1: bike

min 2: plank

min 3: ski

min 4: lunge

min 5: single under

A. 8 rounds 1:1 work:rest or alt w partner

Run 200 m

3 tng Power Snatches 155/105

B. Front Squat+jerk dip+split jerk

every :90 building up to a 1 rm

C. 5 min max KB Swings 70/53*

every break 7 hspu

D.

12 min Sled walk

8 min Run

Saturday, September 22nd, 2018 at 12:13 am / Competitive