Monday, 12/30/13


(AM before work)

Strength:

A) Snatch to max (allow for 4 misses @ 90% or above) in 12 min then 75/2, 80/2, 85/2, rest 90sec-2min between sets

Rest 15 min

B) CJ to max (allow for 3 misses @ 90% or above) in 12 min then 75/2, 80/2+1, 85/1, rest 90sec-2min between sets

(PM after coaching)

C) FS: Work to 3RM in 10 min

  • 145×3
  • 165 x3
  • 175 x3

Skill:

EMOM x 6min: 2 DL @ 195# + 3 kipping pull-ups on the rings

Conditioning:

10x150m row sprint, 45 second rest

  1. :35.0
  2. :32.9
  3. :32.2
  4. :32.6
  5. :32.3
  6. :32.5
  7. :32.4
  8. :33.1
  9. :33.1
  10. :33.1
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