160819

W6

Friday A.M. Threshold Run + Sport EMOM  

Heavy Sled Push, 3 x 10 sec Max Effort, rest 5 sec, 10 sec ME, rest 5 sec, 10 sec ME rest 3 min

Complete. 250 on top. Pleasantly painful.  

+

3 sets @ high consistent effort, mix and match order each set

Row 300m

Ski 15 Cals

Bike 25 Cals

12 Toes to Bar

20 Wallball, 20#

10 Burpee Box Jumps, 24”

Rest 3 min b/w sets

5:16, 5:22, 5:31

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 TnG, 3, 2, 1, 3, 2, 1, rest 2 min b/w sets **second wave heavier than first

195x3

210x2

225x1

205x3

225x2

(245x) 235x1

B. Squat Snatch w/ 2 sec Pause in catch, 1/30 sec for 10 min @ 70% of above, no misses

Complete at 165. 

D. Front Rack Reverse Lunge off 45# plate, 3 x 10/leg, rest 60 sec b/w legs

185 across 

+

8 sets

20 sec Double Unders, 10 sec rest

35.34.33.25.30.30.25.32

Cashed out with some hollow holds on GHD. 30 secs x4 rest as needed. Always helps my back/SI decompress. 👍