161010

Monday

A.M. Row/Core

8 sets on 4 min running clock

Row 500m @ 2 sec faster than last week

30 sec FLR on Rings

1:47.8 avg/500m (1:48.1 goal)

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

A. Hang Squat Snatch, build to 1RM for the day
235

B. Squat Snatch, 1/30 sec for 10 min @ 75-80% of A **2 sec pause in catch
19/20 at 195. Second one. 🙄

C. Front Squats, 3/min for 10 min @ 55% bar weight + chains
215+chains

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

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