IM60 at 5 am, 6 am, 9 am, 3 pm, 4 pm, 5 pm, 6 pm
Strength:
Deficit deadlifts*
3×8
*st adding on a 45 lb plate
Workout
10 alternating db snatch 50/35
15 burpee box jump overs 24/20*
20 alternating db snatch 50/35
15 burpee box jump overs 24/20*
30 alternating db snatch 50/35
15 burpee box jump overs 24/20*
40 alternating db snatch 50/35
15 burpee box jump overs 24/20*
50 alternating db snatch 50/35
15 burpee box jump overs 24/20*
*step overs allowed
IM30 at 630 and 7 pm
Every 4 mins for 20 mins
16 plate g2oh
12 pushups
250 m row or 200 m run
max v-ups