Tuesday, Sept. 29, 2015
A. 7:00 time cap
400-meter run or 500-meter row
1:00 lat rollout or stretch / side
1:00 couch stretch / side
B. 10:00 EMOM
1 x snatch balance
Increase over the 10 sets of 1 rep or stay at the same weight; focus on fast hands and feet, staying tight while pressing under the bar.
C. Every 3:00 for 18:00
Run 200-300 meters
12 box jumps (24/20)
10 toes to bar
>> On-Ramp
Every 3:00 for 15:00
Run 100-200 meters
12 box jumps or step-ups
10 v-ups / leg raises / tucks