Monday 10/11/15

AM
60s Airbike @ 85% = 75 RPM
60s Airbike @ 50%
x10
HR = 155/177
+
20 mins easy = 53 RPM
HR = 127/135
* Go hard here but at a pace you can maintain.

MD
A.EMOM 10
Even – 3 High Box Jump step down = 42″
Odd – 2 Hang Power snatch @ 75% (Speed under bar) = 75 kg
B.Snatch – Build to 2RM (Drop n go) = 110
C.Snatch – 6×2 @ 80% w/2s pause. = 88 all sets
D.Front Squat – 5×5 Rest 2-3 mins (Halt 2s @ bottom, 3s @ just above parallell) = 92.5 all sets. no belt.

PM
3 Rounds of:
12 Burpee Over Bar
9 Power Clean @ 100kg
6 Barbell Lunge @ 100kg (FR) = 8.16

Approx 10min rest

Amrap 15:
4 TGU @32kg (alternating arms each rep)
8 Burpee C2B to 9″
= 6 rounds

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Monday 10/11/15

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