Wednesday, January 24 2018

Strength Focus
Snatch
3 Rounds
9 Power Snatches (135/95 lbs)
7 Overhead Squat
5 Squat Snatches
Rest 1:00

Gymnastics Focus
4 Rounds
:30 GHD Sit Ups
16 Alternating Pistols
25-50" HS Walk

Cardio and Endurance Focus
21-18-15-12
Ski Erg Calories
Bar Facing Burpees

Crash B's Focus
Row for 15 Minutes
*Pace should not be hard. If you know your best 2k pace, your pace today should be your average 500 m split + 10-15 seconds.
***If you don't have a 2k PR, today keep your pace on the slower side but compare it to walking, jogging, running and sprinting...be somewhere between a jog and run.