4 R
Every 90s
-3 perfect (squat) snatches
Go no higher than 50% 1RM.
Continue on the same clock for 4R
Every 90 s
– 3 perfect (squat) clean and jerk
Go no higher than 50% 1RM.
Then
Back squat 8 reps at the following percentages of 1RM
-60%
-65%
-70%
-75%
2 mile Run- jogging pace
Manna Progressions
Hollow Back Press Progressions
https://youtu.be/ti_g3C6uHFc
1) 6:00 AMRAP-
-6 Shuttle runs
-8 Push-ups
-10 Box Jump-overs
2) Back squat 10 reps at the following percentages of 1RM
– 60%,
– 65%,
– 70%
2R.
On a 5 min timer, alternate between items A and B. At time zero, Finish part A as fast as you can, or get as far as you can in 2:30, then rest until the 5 minute mark when part B starts. Part A resumes at the 10 minute mark. Part B again at the 15 minute mark
A)
– airdyne (20/14) cal
– 75 double unders or as far as you can get by the 2:30 mark
B)
– airdyne (20/14) cal
– sprint 200m