Saturday, 4/2/16

1) Conditioning

Run 1 Mile; Run 800 m

60 Toes to bar; 20 Toes to bar+40 Knee Raises; 60 Knee Raises; 40 Knee Raises

60 Power Snatches (95/65; 80/55; 65/45; 50/35)

60 KB Goblet Squats (53/35; 44/26; 35/18)

Either run the 400m route 4 times or measure 800m out and back and run it once.

2) Strength

3×1 High Hang Clean+Push Jerk

3×1 Hang Clean+Split Jerk

3×1 Clean+Jerk

Start at 70% 1 RM and work up

3) Interval (Extra Credit)

4 Rounds

15 Thrusters (95/65; 80/55; 65/45; 50/35)

15 Pull-ups; 8 Pull-ups; 15 Jumping Pull-ups; 8 Jumping Pull-ups

Rest 1:30