Tuesday – Run/Row/Bike MAP
3 sets:
200m Run @ 50%
200m Run @ 85-90%
Rest 2 min b/t
+
3 sets:
300m Row @ 50%
300m Row @ 85-90%
Rest 2 min b/t
+
3 sets:
20/15 Cal AirBike @ 50% /25/20 Cal AirDyne @ 50%
20/15 Cal AirBike @ 85-90%/ 25/20 Cal AirDyne @ 50%
Rest 2 min b/t
Wk 1 – June. 13
Tuesday – Sn Tech->Sn Mod + WGC Sets
A. Paused Squat Snatch, 1 rep every 30 sec x 10 reps – all light snappy reps
B. Paused Squat Snatch, 1 rep every 45 sec x 10 reps – all moderate reps
C. 3 sets @ high effort/85-90%
5 Power Clean @ 155/105
10 Deadlift @ 155/105
5 Shoulder to Overhead @ 155/105
200m Run
300m Row
Rest same as work time