Session 1
Warm up - 2 rounds of: 15 calorie bike erg + 300m Jog + 1:00 squat hold + ankle/calf stretch + leg swings (10 each way)
5 Rounds (New round every 7:00)
400m Run
1:00 Recovery Bike Erg (Low damper, 90 rpm’s)
400m Run
10/8 Calorie Bike Erg
*Every round, increase the number of calories on the bike erg by 5/4 calories until your last round is 30/24 Calories.
Session 2
Power Snatches
5 reps EMOM x 5 minutes 95-135
*Rest 1 Minute
3 reps EMOM x 5 minutes 125-185
*Rest 1 Minute
1 reps Every 0:30 seconds x 5 minutes (up to 245)
*Rest 1 Minute
*Rest 5 minutes
AMRAP 5 minutes
5 Power Snatch 75-115 lbs (1:1)
EMOM x 5 minutes
5 Push Jerk Heavy
*Touch and go for these.
5 x 2 Push Jerk (Building up weight each set above what you used for the EMOM above)
5 Strict CTB Pull Ups after each set