02.17.20

Aerobic Capacity
Run 
2 sets
400 m Fast 
rest 60 sec
300 m Fast 
rest 60 sec
200 m Fast 
rest 3:00 

 *400s - 1:14-1:17, 300s - :54-:57, 200s :37 ish 

 —————

 Strength 
Deadlift 10x3 360 
Power Snatch OTM 5x6 (115) 
Power Snatch Waves (3x) 

  • 5 rep - 145 | 155 | 165 
  • 3 rep - 165 | 175 | 185
  • 1 rep - 195 | 200 | 205 
*last week of power snatches. Going to recycle through the wave progression but with squat snatching 

Gymnastics Conditioning 
10 min EMOM
1 - 40 Double Under
2 - 4 Muscle Up 

*nothing special here. Using this as a progression. Each week the reps will be increased. 

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