Saturday, 020318

350!!! For Matt

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A. Power snatch Emom X 10 X 2 reps @65%

B. Clean Pull @ ur max clean every :60 X 7

C. 3 rds

22 c2b Pullups

20/16 cal bike

12 BW hang power cleans

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becomplete:

1. Ring support holds :12-:15 x 6-7 sets.

2. Ghd sit-ups 3-4 sets of 20-25 reps ; athletes choice; specific to their skill / recovery

3. Single leg KB DL 10-12 reps x 3 each leg

4. Crossover symmetry

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Running:

1. Warm Up

– 500m row

– 500m ski

-500m bike

6min easy run

2. Main Set

2 x 6min repeats. These are race pace efforts. You will need to track the distance you cover in each of these 6min repeats. Really focus and push these tow time blocks. Rest 4min after set 1.

3. Cool Down

– 5-9min easy

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