Thursday: 072618


Warm-up:

MetCon:
5 RFT:

Monostructural: 800m Run
Gymnastic: 15 Ring Pushup

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Monday: 082817 (1-10)


Warm-up:

Warm-up:
10 minute Easy Run

Monostructural/Gymnastic:
MetCon:
3 RFT:

50 Double Under
5-15 Ring Pushup

Post time comments:

Cool-down:
10 minute Easy Run
6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride

Thursday: 150212


Strength: (Pick One) Work up to x1 @9 RPE
3-Position Power Snatch:
3-Position Snatch:
Hang Power Snatch:
Hang Power Snatch + Snatch (1+2):
Hang Snatch:
Power Snatch:
Power Snatch + Snatch (1+2):
Snatch:

Assistance: (Pick One) Work up to x2-6 @9 RPE (Fatigue Drop) 4-6%
Hang Snatch High Pull:
Hang Snatch Pull:
Snatch High Pull:
Snatch Pull:

MetCon:
AMRAP 10:

2 Speed Squats
4 Ring Pushups
6 Pullups

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Monday: 130603 (2-3)


WEEK 2: Day: 3

ME Upper:
1. Incline Bench Press: Find 1-3RM (#)

Accessory:
2. Press Exercise
3. Back Exercise

MetCon:
10 RFT:

3 Strict Pullups
6 Ring Pushups
9 Wall Ball Throws 20/15#

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Assistance:
4. Triceps Exercise
5. Biceps Exercise