5 sets of:
6min EMOM
1. 200m run (should take 40-50sec.)
2. 45sec. row for cals
3. 45sec. Echo Bike for cals
- rest 1min btw sets -
A starts @ run, B starts @ row, C starts @ Bike
- Aim to keep cals and running distance the same over all sets! Do not push the intensity too hard in the first set, this will get spicy in the last sets! -
For time:
3min row
800m run
Rest 1min
3min row
400m run
Rest 1min
3min row
200m run
Rest 1min
3min row
400m run
Rest 1min
3min row
800min run
-Time Cap 40min
8 sets (build up to a 80% snatch/No fails!/Focus on speed and technique)
1 Snatch
rest 60s
All sets go from 90% of your 1RM
3 sets
5 @ 40%
5 @ 50%
5 @ 60%
2 sets
8-10 bulgarian splitsquats @ 31X1
(2x DB in hands)
rest 45s between legs
Try to increase weight from last week