160916

W10

Friday A.M. LP + Mixed Aerobic  

3 sets

4 min @ aerobic consistent effort

Row 200m

5 Burpees over Erg

10 Toes to Bar

Rest 60 sec

Sled Push w/ 225# on top 20 sec MAX EFFORT

Rest 3 min

1: 2+2 burpees

2: 2+1 t2b

3: 2+3 t2b

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

Did clean warmup. Complete 

+

A. Squat Clean, 1/min, start @ 205 and build 10# each min **20 DU’s before each rep

305

B. Squat Clean + Front Squat, 1/min, start @ 205# and build 10# each min

315

+

30 min AMRAP

Run 400m

20 Pull-Ups

30 Wallball, 20#

20 Front Rack Walking Lunges, 135#

30 KB Swings, 53#

15 Cals Bike

***split into the following intervals

2 min moderate pace

30 sec walk/rest

90 sec moderate pace

30 sec walk/rest

60 sec hard pace

30 sec walk/rest

30 sec very hard pace

30 sec walk/rest

**there should be distinct difference in pace b/w moderate and hard.  This will suck so don’t start off too fast on the moderate pace

3+30 wall balls