Assault bike 10 seconds @250 watts
Assault bike 10 seconds @400 watts
Assault bike 10 seconds @600+ watts
rest 30 sec
x4
rest 4 min actively @ 100watts
x4
*246cals
+
mobility work 20-30 min
+
A. Every 30 seconds x 15 mintues
Interval 1: Drop Snatch x 1
Interval 2: High Hang Snatch x 1
Interval 3: Snatch x 1
*all at 70-75% - 10 sets of each*
B. Back Squat - 4 reps every 2:30minutes x 10 minutes (4 sets) 75-80%
C. Overhead Carry (with chains hanging) x 100' rest 2 minutes x 3 sets
+
mobility work 20-30 min
+
A. Every 30 seconds x 15 mintues
Interval 1: Drop Snatch x 1
Interval 2: High Hang Snatch x 1
Interval 3: Snatch x 1
*all at 70-75% - 10 sets of each*
95#
drop snatch wasnt good. I felt myself heave a little rather than just dropping straight down :(
B. Back Squat - 4 reps every 2:30minutes x 10 minutes (4 sets) 75-80%
220# (accidentally did 5 reps instead of 4)
C. Overhead Carry (with chains hanging) x 100' rest 2 minutes x 3 sets
18# kbs, 26# kbs x2
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