Stretch day !!
Or
@ 50%+
Strength
Bench press
10-10-10-10
RX
4 rounds with a partner for time:
30 synchronized walking lunges
50 hang power snatches (55/75 lb)
100 double-unders–
Split the snatches and double-under reps with one partner working at a time.
SCORE:
TOTAL TIME
Level 2
4 rounds with a partner for time:
30 synchronized walking lunges
50 hang power snatches (45/65 lb)
70 double-unders–
Split the snatches and double-under reps with one partner working at a time.
SCORE:
TOTAL TIME
Level 3
4 rounds with a partner for time:
20 walking lunges
30 hang power snatches (35/45 lb)
100 single-unders–
Partners lunge at the same time; split the snatches and double-under reps with one partner working at a time.
STAMINA for running 23-30 min
2 sets for total time:
200-meter run
400-meter run
800-meter run
100-meter sprint–
Rest 1:00 between each distance.
Comments