160704

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

Row: 1:37.6 avg

Ski: 1:48.3 avg

+

12 min EMOM

1st- 20-40 sec Wall Facing HS Hold

2nd- 20-30 sec L-sit Hang

3rd- 15-25 sec Chin Over Bar Hold

Complete

40, 30, 25

P.M.

A. Squat Clean + 2 Jerks, build to tough single in 15 min

300. (Hit clean at 310, missed jerk, after time)

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

275. Tough. 

D1. Front Rack Step Ups, 4 x 5/leg, rest 45 sec b/w legs

D2. GH Sit Ups @ 3030, 4 x 15, rest 90 sec **hold plate across chest if can still control it

190 across, weighted for 23 reps, unweighted for rest.