Monday 6/5/2017

A.  Olympic Lifting  

Snatch + OHS 

(1+9)x7@40% 

Snatch 

3 @ 75% 

Snatch Pulls 

 3 @ 100% 

B.  Metcon  

3 rounds

21 T2B

15 Power Snatch 75/55

9 Burpee Over Bar

C.  Odd Object Work

3 rounds NFT

50 FR Yoke walk

50m OH Yoke walk

50m BR Yoke walk

D.  Running  

200

:30 Rest

400

:45 Rest

800

1:00 Rest

1600

2:00 Rest

800m

1:00 Rest

400m

:45 Rest

200m

*This run pyramid format will have athletes switching between short distances/sprint and long distances/pace. This will challenge the body to recruit the use of both fast twitch and slow twitch muscle fibers. 

E.  Accessory Work

5 Super Sets of: 

20 GHDSU

20 Back Ext

20 Single Leg Step-ups

20 Single Leg RDL

20 Sumo Good Mornings