Sprints, Snatches & Skwatz!

AM-

RUN 4.66 KM
-Run 2.5 km to the bottom of 15th St then,
4 x 200 meter hill sprints
(walk-back recovery)
-Run 2.1 km back to the house.

Averaged about an 8:30/mi pace for the run - felt good. Hill sprints were around 45-50 sec each.

#MANAEROBICS



PM-

A.

Every minute, on the minute, for 15 minutes:

High Hang Snatch x 1 rep

*Sets 1-3 – 50% of 1-RM Snatch

*Sets 4-6 – 60%

*Sets 7-9 – 70%

*Sets 10-12 – 75-80%

*Sets 13-15 – 80-85%

-145
-175
-200
-215, 220, 225
-230, 240, 245

NO MISSES!

B.

Three sets of:

Snatch High Pull x 1.1.1 @ 85-95%

(rest 5-10 seconds between singles)

Rest 2 minutes

-245 x 3 sets

C.

Four sets of:

Front Squat x 5-6 reps @ 41X1

Rest 3 minutes

-305 x 4 x 5

RRRRUFFFFFFF.