Monday I-O-C

Intensity

500 Single Jump Ropes for time

at the top of each min do 10 Mountain Climbers 

FT

Olympic

Snatch - focus is speed under the bar

Every 60secs for 6mins 

Snatch Complex TNG reps

3 Pwr Snatch + 2 Hang Snatch (take-off) + 1 HH Snatch (@hip w/shoulders behind bar)

start @ 50% 

Conditioning

“Double Down"

50 Burpee Buy-in

-

4 RFT

12 Deadlifts RX 105/75 RX+135/95#

10 FR Walking Lunge RX 105/75 RX+135/95#

8 Back Squat RX 105/75 RX+135/95#

6 HSPU RX w/abmat RX+45/35# plates

100m Sprint

-

50 Burpee Cash-out

 

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