Warm up:

1k row+4 min of 12 burpees emom


A) class

B) snatch 

5×2 drop in between. 

No more than 75% of 1rm for all reps. Focus on technique.

C) 10×1 back squat w/1 min hold before rep

D) 300m easy row+200 m moderate+100 m sprint x 6 rounds

E) 3 min run out+3 min run back+:30 rest

2 min+2 min+:20+1 min+1 min+:10

No rest in between

Friday, October 14th, 2016 at 3:46 pm / Competitive