Warm up

Row 2k


A) class

B) 20 power snatch 115/75+30 ctb+40 cal row+50 wallballs+40 cal bike+30 ttb+20 clean and jerk 115/75

C)If you are weak, lift. If you can’t run, run. Don’t do both. Pick the one you are worse at.

If it’s lifting you need to do… find a 10rm back squat. Once you find it. Do 8×5 at that weight…

If you don’t run well… 

3 x

bike 1 mile+run 400m

Rest 1 min

Bike 1 mile+run 800 m

Rest 2 min

Tuesday, November 8th, 2016 at 6:31 am / Competitive