160905

Monday- A.M. Run Intervals + Position Work

Run 250m ALL OUT, rest 3 min x 2

39.2, 38.0

+

3 sets

Run 400m + 25 sec HS Walk for distance

Rest 45 sec

Run 400m + 2 Strict MU’s to Bottom of Ring Dip Hold 20-30 sec

Rest 45 sec

Run 400m + 30-40 sec Hollow Rock

Rest 45 sec

Run 400m + 20-30 sec Chin Over Bar Hold

Rest 45 sec

Set 1: 1:37.1, 1:33.0, 1:30.7, 1:31.0

Set 2: 1:31.2, 1:32.3, 1:33.5, 1:35.0

Set 3: 1:37.0, 1:36.7, 1:36.6, 1:35.8

P.M. Snatch Int + Drop sets + Back Squat + Core

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. Squat Snatch, 1/60 sec **start @ 195#, add 10#/min until failure **3 Burpees over Bar (lateral) before each attempt

225

B. Squat Snatch, 1/60 sec **start @ 195#, add 10#/min until failure **no Burpees

245

C. Back Squat, 3 x 3, rest 3-4 min b/w sets

415

D. Toes to Bar- 3 x AMRAP Unbroken, rest 60 sec

32, 23, 20. 

+

10 min EMOM

1st- 5 GH Sit Ups

2nd- 5 Toes to Bar

Complete