9/26/2018
540 Sessions at 5.15,6.15,8.15,11.30,4.30,5.30,6.30
4 rds
30 Sec of WB
Rest 30
4rds
30 sec of Rowing for distance
Rest 30,
Rest 3 min
4rds
30 sec of Lunges 35/20
4rds
Situps/ GHD's
AAB
Snatch
10 min EMoM
1 Snatch Hi Pull + 1 Below knee snatch @ 65-70
1-1-1-1 Slow to fast Snatch @ 75+
2-2-2-2-2 Snatch Deads to knee @ 105+
then metcon