Workout of the Day:
A) 20 Min Warm Up/Skills Drills
B) 2-3×1 Mile Run (paced)
@85 % of Week 1 Time
If your time varies more than 5 sec after 2nd one do not continue.
Competition:
AM Session
A. Barbell Conditioning
50 Snatches for Time, 135/95
B. Strength
Work up to a heavy set of: 3 Front Squats + 1 Jerk
C. Rowing
EMOMx24:
Odd: 200m
Even: Rest
The goal is to have every round be within 1 second of each other.
PM Session
A) 20 Min Warm Up
B) 8-10 x 200m Sprints on The 2:30
The faster you run the longer your rest.
Hold times less than or equal to 3 sec.
Urban Miles
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