Saturday, 021018

A. Emom : Power clean + Push Jerk ; x 7 min @80% of 1RM PC + PJ

B. Pendlay Row 4×5 heavy across

C. Weighted pull-ups 7×3 every :90

D. 4 rds

20/16 cal bike

20 Russian kb 70/53

40’ goblet alt lunge ^

40 double unders

8 tng dB sqT clean thrusters 50/35’s

Rest 4 min between

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Running:

1. Warm Up

– 8-10min easy

– 30sec build – 30sec easy x 5

2. Pre Set 1

– 2 x 90sec on 90sec.  These are build ups with the last 30sec fast

3. Main Set 1

– 3 x 3min TT’s on 4min rest between each TT.  Track your distance covered for each 3min TT.  Ideally do this near CF Free. Use the same start line and drop something at the end of 3min.  The effort on these is very high.

4. Cool Down

– 10min plus very easy

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