Monday, 011314

Northeast Girls Training Day

This past Saturday at CFF. Some of the best in the northeast got together and had some fun. 

Am: 

:35 Sprint on AB

Rest 3 min x 6-10

B. 3 rds AFAP

15 burpees 

15 Box Jumps (24/20)

15 KB SqT Cleans (53/35) - each hand

Pm:

A. Snatch a TnG 4 rep in 10 min

B. starting where you ended, climb to heavy Snatch Single in 10 min

C. 

3 rds 

10 UB SqT Cleans (135/93)

5 Muscle Ups

Rest 5 min

AMRAP 7/8

1k Row

AMRAP SqT Cleans (225/133-153)

D. 10 min on AD @60-70% - recovery 

Blend Option:

A. :35 sprint work from am session

B. 3 rds 

15 burpees 

15 BJ (24/20) 

C. Snatch - hit 15 min of volume. Hitting TnG reps at 4,3 and 2. Also climbing to few singles 

D. Hit C from pm session above.