Tuesday – Run/Row/Bike MAP
Everyone Does this:
2 sets:
800m Run @ 75%
800m Run @ 85-90%
Rest 6 min b/t
+
Rest/prep as needed
+
Pick 1 Row or AirBike/AirDyne
5 sets:
1 min Rowing/AirBike @ 85-90%
1 min Rest
+
Rest 5 min
+
4 sets:
2 min Rowing/AirBike @ 85-90%
1 min Rowing @ 50%
2 min Rowing/AirBike @ 85-90%
1 min Rowing @ 50%
Wk 1 – July. 10
Tuesday – Sn EMOM + Clean EMOM + Split Jerk
A. Squat Snatch. OHS 1.1 x 10 sets, 1 min – building
B. Squat Clean. Above Knee Hang Squat Clean 1.1 x 10 sets, 1 min – building
C. Split Jerk, 5-4-3-2-1, 1:30 min
Tuesday – Sn EMOM + Clean EMOM + Split Jerk
A. Squat Snatch. OHS 1.1 x 10 sets, 1 min – building
B. Squat Clean. Above Knee Hang Squat Clean 1.1 x 10 sets, 1 min – building
C. Split Jerk, 5-4-3-2-1, 1:30 min