Tuesday – Run/Row/Bike MAP
For Time: – Everyone does this
800m Run @ 50%
(Rest 3 min)
800m Run @ 85%
(Rest 3 min)
800m Run For Time @ 90%
+
Pick 1: Row or AirBike/AirDyne
20 sets:
30 sec Rowing @ high effort – make this challenging because you get 30 seconds rest – keep track of pacing
30 sec rest
or
20 sets:
30 sec AirBIke @ high effort – make this challenging because you get 30 seconds rest – keep track of pacing
30 sec rest
Tuesday – Sn Tech->Sn Mod + WGC Sets
A. Halting Snatch Deadlift. Floating Squat Snatch. Snatch Balance 1.1.1 x 10 sets, 1:30 min – if it looks good you can add loading
B. 2 sets @ high effort:
500m Row
15 Squat Snatch @ 75/115lbs
20 Bar Facing Burpees
25 Toes to Bar
Rest 5 min b/t sets