170109

Monday

A.M. IGT (longer cyclical pieces)

3 sets

5 min clock

Run 800m

AMRAP Burpees to 6” target in remaining time

Rest 2 min

5 min clock

Row 60 Cals

AMRAP Box Jumps, 24” step down in remaining time:

Rest 2 min

1A: 3:23, 25 burpees to target
1B: 2:46.9, 42 box jumps

2A: 3:21, 26 burpees to target
2B: 2:49.0, 42 box jumps

3A: 3:23, 27 burpees to target
3B: 2:51.8, 43 box jumps

P.M. Gym Warm up + Snatch Int + Cl&J Int + Front Squat + Sport Skill/Vol

3 sets

12 GH Sit Ups

35 Double Unders

6 banded Pistols/leg w/ 2 sec pause in bottom **lateral to the band, I want band around knee pulling your knee across your body which will force you to work harder to keep knee over toe.  Ex: If you’re doing pistol on R leg, band should be on rig on your left hand side **let me know if this doesn’t make sense and I’ll send you a vid
Complete.

+

A. Squat Snatch, 1/45 sec building from 65% to a tough single for the day- no more than 15 reps
260. Not smooth today.

B. Power Clean, 2/75 sec building from 65% to tough double TnG, no more than 12 reps
280.

C1. Front Squat @ 30X1, 4 x 4 reps, rest 45 sec

C2. Muscle Ups, 4 x 8 Unbroken, rest 3 min
345 across, 8 across

+

15 min EMOM

1st- 40 sec Double KB Front Rack Walking Lunges, 70#/H

2nd- 5-7 Unbroken Bar-Muscle Ups

3rd- 30 sec Double Unders w/ Zeus

1st: 20, 20, 18, 18, 16
2nd: 7 across
3rd: 40. 31, 31, 21, 26