10/15/2018

Massive Monday Sessions: 5.15,6.15,8.15,11.30,4.30,5.30,6.30

Ev 6 mins
1) Run 800/600   
2) 3 min amrp
3-6-9-12… Thrusters PU/ C2B
3)Row 800/600 
4)3 min AMRP
Bike for 10/7
30 DU

Rest 7
Run 800 *no 600 option

AAB
Optional 2 a Day

Workout A
Snatch
4-4-3-3-3@63,70,80,80,85
Clean and Jerk
( same)

4rds
5 Hanging Snatch Hi Pull @90+
4-7 Strict / Def HSPU
3 Snatch Grip Deads w 3 sec raise to knees and 3 sec lower @same
1/4 Back Squats 3@90+

Workout B
Metcon