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18MAY17

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[quote] WORKOUT OF THE DAY
[/quote]

[intro] PREP[/intro]

EMOM 12, alternating:
a) 200′ Shuttle Run (50′ Down + 50′ Back x 2, touch ground at every turn)
b) 5 Hang Power Snatch + 5 Overhead Squats
c) 0:40 Jump Rope

 

[intro] STRENGTH[/intro]

Snatch 5×2

 

Add 5-10lbs to top set from last week for all five sets. If athlete did not perform that workout (it was extra work), have them do that instead (2-2-2, 3×2.)

 

TIMECAP: 20:00

 

[intro] CONDITIONING[/intro]

AMRAP 12:
50 Air Squats
100 Double Unders

 

[intro] EXTRA WORK
[/intro]
Run 4-6x800m @ 9
Work: Rest 1:1 (or trade with partner)

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