Friday, 04262013

Session 1
A. One Running Clock
40 min
1. 10 min to est 1RM Snatch
2. 10 min to est 1RM BS for day
3. 10 min to est 1RM Thruster for day (from floor) *once start decent to Thruster, feet CANNOT move.
4. 10 min to eat 1RM Front Squat

Rest

B. Front Rack barbell walk. Max distance x 2 (405/315)
C. Farmers Carries - 100m Intervals

Session 2:

D. AMRAP 10
5 T2B
10 Burpee Slam Balls (50/30)
15 Box Jumps (24/20) - step down

E. Row Intervals
:20 On :20 Off
85-90% x 15-20 Intervals

***Girls make sure to practice the sports specific and throws.
**** some individual Skill stuff can be added today, but in low volume.