160722

W2

Friday A.M. Threshold Run + Sport EMOM  

Run 400m @ mile TT pace, rest 1 min x 6

1:29.2, 1:25.0, 1:24.8, 1:25.1, 1:25.1, 1:24.0

+

4 sets

2 min AMRAP

250m Ski Erg

10 CTB Pull Ups

10 Box Jumps, 30”

2 min rest

2 min AMRAP

15 Bar-Facing Burpees

15 Power Snatch, 95#

Double Unders in remaining time

2 min rest

1+51m, 47 DU

1+50m, 22 (wrist wrap came off and got tangled in rope. 🙄)

1+39m, 31 DU

1+61m, 25 DU

P.M. Snatch int + Consistency + FSQ Heavy + Box Step Ups

Snatch Warm Up **rest as needing during or b/w rounds.  Focus on perfect movement

2-3 sets w/ 45# bar

3 x Snatch RDL

3 x Snatch High Pull

3 x Muscle Snatch

3 x OHS @ 33X1

3 x Tall Snatch

3 x Hang Power Snatch + OHS

Complete

+

A. Power Snatch, build to tough triple for the day in 15 min **2 sec pause in catch

220x3. 

B. Power Snatch w/ 2 sec Pause in catch, 1/min for 10 min @ 80-95% of above, no misses

210. No misses. 

C. Front Squat @ 80X2 tempo, 3 sets to a tough double for the day

265, 300, 320

D. Front Rack Russian Step Ups, 3 x 8/leg, rest 60 sec b/w legs

145 across.