Workout of the Day
Barbell Work:
1) 20 mins to establish 1RM Snatch
2) 20 mins to establish 1RM Clean and jerk
Strength:
5x3 Front squat @ 23x1 tempo, 77.5% of most recent 1RM -- rest 60s
Work Capacity:
For total time:
Row 1,000m
Then IMMEDIATELY do 21-15-9 reps of:
Thrusters (95#/65#)
KB Swings (53#/35#)
Then IMMEDIATELY:
Run 800m
Additional:
3x10 Weighted back extensions AHAP
200 abmat sit-ups
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