1. 10mins: Build to Heavy Press
2. 10mins: Build to Heavy Push Press
+ AMRAP of:
10 Push Ups
20 Russian Twists
Notes: If you know your mile time is over 8mins, do 100m Down/Backs for 8mins, then get after AMRAP.
1. 6×2 Back Squat @ 80%,rest :90
2a. 4×5 Close Grip Bench Press,rest :60
2b. 4×5 Strict Wtd Pull Ups,rest :60
Notes: Grip for Bench Press should be roughly 14″ apart (near edge of smooth).
100m Run (50m D/B)
5 TnG Power Snatch 115
*add 1 rep each round – last round will be 9 Snatches
Notes: I am more concerned with you getting better at efficiency with the Snatches than I am with your time.
“We are what are thoughts have made us; so take care about what you think. Words are secondary. Thoughts live, they travel far.” – Swami Vivekananda