Wednesday
AM Session
Warm up - 400m Jog, hamstring strech, calf/ankle stretch, leg swings (10 each way), 2 rounds of: 30 sec couch stretch + 5yd sled push (@ weight) + 10 shoulder rolls + 5 yd HSW.
A) 3 Sets @75%
2 Snatch Pulls + 1 Power Snatch
2 Sets
1 Snatch Pull + 1 Power Snatch
B) AMRAP 20 minutes
200m Run
20yd Sled Push (225/180#)
200m Run
20yd Handstand Walk
Goal set for 5 rounds
PM Session
A) 5 Sets (Working up in weight)
1 Pause Front Squat + 1 Front Squat
For time (6 minute time cap!!)
100 Toes to Bar
*5 Deadlifts EMOM #315#225 (including 0:00)
Rest until 12:00
For time (6 minute time cap!!)
50 Strict HSPU
*5 Deadlifts EMOM #315#225 (including 0:00)