Friday 1.8.15
FOUNDATIONS
A. Every 3 minutes for 15 minutes:
20 box step ups (with weight if possible)
B. 3 rounds for time:
200m run
21 Russian swings
12 ring rows
GPP
A. 4 sets of:
front squat 3-5 reps @30x1
10-15 rind push ups between sets @ 1111
B. "Helen"
3 rounds:
400m run
21 KBS (53/35#)
12 pull ups
COMPETITION EXTRA WORK
(done pre GPP is possible)
A. Every 90 seconds for 15 minutes:
Snatch 2 reps (start @ 50% of 1RM)
B. Every 90 seconds for 15 minutes:
clean and jerk 1 rep (start @65% of 1RM)