Session 1: Engine
3 x 800m Run (rest 90 seconds)
3 x 400m Run (rest 2 minutes)
- Run the 800s at your avg pace from last week.
- Run the 400s slightly faster than last week's pace.
Session 2: Weightlifting
A. Snatch- work to a heavy single (12 Minutes)
- Perform this before running if you're combining session 1 and 2.
- You may work to 100% or higher if you feel great today. Only one miss allowed. This is not a testing day, so listen to your body.
- Do 3 drop sets at 90% of today's heavy single. Rest as needed.
B. Press- 4 x 5 (working weight)
Session 1 or 2: Gymnastics
C. Alternating EMOM 10
Even Minutes- One legless rope climb and one rope climb
Odd Minutes- Accumulate 15-20s of freestanding handstand holds (4x4 ft box)
. E2MOM for 10 Minutes (5 sets):
6-8 Weighted Stationary Dips (21x1)