161003

Monday

A.M. Row/Core

8 sets on 4 min running clock

Row 500m @ 2k + 10 sec pace

30 sec FLR on Rings

Complete. 1:50.1 avg

P.M. Snatch Int + Drop Sets + Front Squat Speed + Sled Volume

A. High Hang Squat Snatch, build to 1RM for the day

245

B. Squat Snatch, 1/30 sec for 10 min @ 75-80% of A **2 sec pause in catch

20/20 @ 197.5, stepped forward on one, but no misses

C. Front Squats, 3/min for 10 min @ 50% bar weight + chains

195+chains 

D. Reverse Sled Pull, 4 x 60 sec, rest 90 sec

225 on top, grind

E. Forward Sled Drag, 4 x 60 sec, rest 90 sec

225 on top, grind