AM Session
A. Power Clean + Below Knee Hang Power Clean + Above Knee Power Clean; build to max in 16 minutes
70kg/154lbs
B. Snatch Pull 4×3 100%; rest 2:30 between (not TnG)
65kg/143lbs
C. EMOM x 20
Odd: 5 C2B + 5 T2B (staying on bar)
Even: 4 HIGH Box Jumps
PM Session
A. 10-20-30-40-50-40-30-20-10 of UB Double Unders
3:40 minutes
3:40 minutes
rest few min
10 min of triple under practice
1 Triple under and 1,000 whip marks
1 Triple under and 1,000 whip marks
B. 45 Min Total on Bike
20 Minutes:
:30 on hard
:30 on easy
then, straight into
10 Minutes– constant at hard effort aerobic pace
then,
15 Minutes at 50-60% recovery (throw mask on if you have)
Done - Really not my idea of fun but it's completed. Comic relief from Juan, Nick and Nito the whole time.
Done - Really not my idea of fun but it's completed. Comic relief from Juan, Nick and Nito the whole time.
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