Steph, 215# PR
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Strength phase:
A. Snatch – 10 singles between 80-93%
B. Power clean + push jerk : every :30 x 15 minutes x 1 rep. @77-85% of your 1 rep PC + PJ
C. Bottoms up front squat – w/ chains of bands to 3RM for day
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All:
A. Snatch + hang snatch + ohs ; every :90 x 9-12 sets
B1. Deadlift 5-5-5-5
B2: strict hspu (-2) 3/1” deficit
C. Running clock
6 min clock
30/25 cal bike
30 Ghd sit-ups
Amrap db step overs 50/35’s
Rest 6 min
6 min clock
30/25 cal bike
3 Legless rope climbs
25 t2b
Amrap db snatch 100/70’s
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Running:
Track
1. Warm Up
– 800 easy
– 800 as hard straights – easy turns
– 4 x 50 build on an easy walk back
2. Main Set 1
– 12 x 100m on a minute. Once you finish turn and jog back to the start. The next repeat goes on the minute. (Masters 8-10 x 100m)
3. Main Set 2
– 1200 at a moderate to low hard effort(Masters 800)
3. Cool Down
– 600-800m easy