Early PM
10x500m row @ 1:48 pace + rest 3:00
Rest 6 mins after 5 sets
Late PM
A. Back squat build to a heavy 2x
225-255-275-285-295(1x)
B. 5 sets of 1x mid hang muscle snatch + 3x snatch balance (heaving)
95-100-105-110-115
C. For time complete 30x DB push press w/ 50#
TIME 1:30 (reps:14-10-6)
For time
30m front rack KB lunge w/ 55#s
15x burpee box jump overs 20"
30m front rack KB lunge
15x hang power clean 135#
TIME 8:33 (reps: 15m-15m-15xBBJO-10m-10m-10m-7-4-4)
second round of lunges went really slow, lot's of time between sets of lunges
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