160620

Monday- A.M. Row/Ski + Skill P.M. Cl&J + SL + Core

A.M.

10 sets

Row 30 sec @ 1:35-1:40/500m

Rest 30 sec

Ski 30 sec @ 1000m 1:45-1:50/500m

Rest 30 sec

Complete:

Row: 1:37-1:38

Ski: 1:46-1:47

+

12 min EMOM

1st- 20-30 sec Wall Facing HS Hold

2nd- 20-25 sec L-sit Hang

3rd- 15-20 sec Chin Over Bar Hold

Complete: 30, 25, 20 across. 

P.M.

A. High Hang Squat Clean + Below Knee Hang Squat Clean + Jerk, build to tough single in 15 min

300. Jumped to 315. Missed jerk. Big step today. 👍

B. Squat Clean & Jerk, 1/45 sec @ 80-90% of A for 15 reps

275 across. 

D1. Front Rack Step Ups, 4 x 10/leg, rest 45 sec b/w legs

D2. GH Sit Ups @ 3030, 4 x 10-12, rest 90 sec

165, 12 across