Warm up: 15 minute chill bike ride. 17-20 mph. Then 5 min of :20 fast :40 slow


If you do barbell club that’s great. Sub out parts a and c for that.

A) 7×3 pause back squat. Use the same weight across all sets. No misses. 
B) 300 dubs+3000m row+3 mile run

C) 1 power snatch every emom

Start at 135/85… Go up 10 lbs/5lbs each minute until failure. Once you fail go back down in same weight increments as fast as you can. Rest 3 minutes and start over.

Saturday, June 4th, 2016 at 5:30 am / Competitive