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04DEC15

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[quote] WORKOUT OF THE DAY [/quote]

[intro] WEIGHTLIFTING[/intro]

A)
Every 2 Minutes, Snatch x 2
– build to heavy double
– no more than 10-15s between reps
B)
Hang Power Snatch
– 5 x 5
– rest 60-90
– NO SLOP
C)
Front Squat
– Accumulate 20 reps @10RM load from last week

[intro] METCON[/intro]

AMRAP 9:
5 Squat Clean Thrusters 155/105
20 Double Unders

[intro] AEROBIC DEVELOPMENT[/intro]

Run/Row
20 minutes of:
45 seconds on @ 75%*
15 second rest

*(roughly 10 seconds per 500m slower than 2k train pace)

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