Monday 1.4.15
FOUNDATIONS
A. Every 3 minutes for 15 minutes:
10 walking lunges
10 supermans
B. "Baseline"
500m row
40 air squats
30 sit ups
20 push ups
10 pull ups
GPP
A. Every 3 minutes for 15 minutes: back squat x 4-6 reps
B. "Baseline"
COMPETITON
(Pre-GPP if possible)
A. 20 min to build to a 1RM snatch
B. Every 3 minutes for 15 minutes:
5 hang squat snatch @65% of todays 1RM
10 C2B pull ups
ENDURANCE
5 rounds for total time:
Run 800m
Rest 3 minutes