Monday, 082817

340# for Matt

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Weightlifting:
A. Front Squat; @ 22X1 – build to a tough double in 15 minutes
B. Squat clean + split jerk – start @ 155/103; every 90 seconds do 1 rep until max
C. DB bent over row; 3 x 6/side, rest 45 sec. bt. arms
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Conditioning:
For time
3 rounds of
25 thrusters, 95/63
25 burpees
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becomplete:
A. 10-12 min of
TGU work – light to moderate – stability work
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Running:
Session 1 for week
1. Warm Up
800 run easy
2 build ups- 2 skipping x 3
2. 12 x 100 hard with recovery easy 100 back. Each 100 should start on the minute
3. 1 mile moderate effort
4. Cool down
600 easy