10.5.16

BB CYCLING

 

EMOM for 7:00-

2 T&G Power Snatches

– begin around 70% of max

Power Snatch and work to a max

double for the day

 

Strength/GST

Front Squat

1a) 5x6@70% of 1rm

rest 90 sec between sets

 

1b) 5 X 30"" HS Walk"

at the end of the 30 ft hold

Freestanding HS as long as

possible. Stay in a 4x6 mat.

90 sec rest

 

Metcon:

40min running clock

30 Muscle-ups

30 DL (315/225)

for time

then put on HR monitor and allow

heart rate to drop to 150bpm.

With remaining time run out and

and back keeping heart rate at

155bpm.

Example: Run begins at 20:00

then run for 10:00 then turn around

and come back