A.
15 Minutes EMOM
Snatch x 1
Like Last Wednesday, Choose Something Tough But Doable
From The Start and Record Makes/Misses
B.
5 Tough Sets
Front Squat x 3 @24X1
Less Reps Here, Add Some Weight
C.
20-15-10 Reps For Time
Power Snatch 135/95#
Overhead Reverse Alternating Lunge Step 135/95#
Calorie Assault Bike
D.
3 Sets
Hollow Rock x 1 Minute
Rest 1 Minute
3 Sets
1 Minute Side Plank x 1 Minute
Rest as Needed Between Sets/Sides
E.
Optional Second Session
Fartlek Intervals, 4 x 1 Mile Run
400 Meters Moderate
400 Meters Easy
400 Meters Moderate/Hard
400 Meters Walk
Repeat for the 4 Total Miles
A.190×5/195×5/200×4/205×1-no misses
B.245 all 5 sets
C. 12:44
D. Done at home
Only enough time to do this before class:
B. 225×4,235×1
C. 20-15-10 of: 100lb sandbag over shoulder, single arm DB lunge (70), Cals airdyne
D. Done
C. Time:10:55
A. 225, 4 misses
B. 235-245-255-265-255
C. 10:44
D. Done
E. Done