Workout of the Day
A. Work to a heavy 2 rep TnG power jerk (5 sets)
B. Sets 1,3,5
200m run
:15 max thrusters 95/65
:15 max muscle ups or ring dips or ring push ups or push ups
Sets 2,4,6
400m
:30 max front squat 95/65
:30 max C2B or pull ups or ring rows
**rest :60 after each set
Competition
AM
Shuttle Sprints (25m Cones)
100m Run
X 20 Sets
REST: 1min
PM
A) Hang Snatch + TnG Snatch
Build
6 Sets
B) Snatch DL @ 100% A
4 X 2
C) Back Squt
3 X 6
D) T2B 10.10.10.10.10 rest :45
E) 4 Rds:
10 OHS (155)
50 DU
15 C2B