The Kitchen Sink

Workout of the Day:
3:00 Row or Bike
3 x (30sec hard/30sec easy)
Begin the intervals right after your 3:00 cruise.
2×10 Lil and Big
2×10 Pass Through
1×10 Lunge and Floss
Then:
3×1-3 Wall Walks + Hold for Long as Possible Last Rep.
Rest 1-2 minutes between sets.
Then:
Max Reps in :30 Clean and Press w/Sand Bag or Buoy
;10 Transition
Max Reps in :30 Strict Pull Ups
Five Sets.
Rest 2:00 btw each set.
Then:
Cool Down
200m Carry with Sand Bag or Buoy or Heavy Slam Ball
Competition:

A. Snatch
3X3 at 70%
2×2 at 75%
1×1 at 80%
2×2 at 75%
3×3 at 70%
B. Strength
3×5 Front Squats with Bands or Chains
C. Conditioning
“Hang Squat Snatch Biathalon”
500m Row
21 Hang Squat Snatches (115/80)
500m Row
15 Hang Squat Snatches (115/80)
500m Row
9 Hang Squat Snatches (115/80)
*250m row penalty if bar drops.

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