22.7.15

Early Morning Session (6 o clock due to heat)

1. Easy Run 20-30 min alternating every 3 min zone 2 and 3


Rest 6 hours or 8 hours

2. Strength

Front Squat
4 sets 80-85% 3-4 reps.
Rest as needed between sets

3. Emom Skill work x 12 min

Min 1:  3-5 touch go and Power Snatches + 1 OHS (start from 60% and climb)
Min 2:  wrist wall Handstand or  forearm supported handstand 45 sec 
Min 3 :  Standing Shoulder Extension with weighted bar 5 reps

4. Metcon

For Time

50 Wall balls
25 Dead Lifts (65-70%)
50 wall Balls