Friday 6-28-19



OPEN ATHLETE


A. Power clean; 5x5 (tng); rest 1 min
B. Power clean and push jerk; build to a tough single
C1. Kipping hspu; amrap (-2) unbroken x3; rest 10 sec
C2. Power snatch; amrap in 30 seconds @80% 1rm power snatch (no TnG)
D1. 20 CTB AFAP x2; rest 1 min
D2. 20 TTB AFAP x2; rest 1 min
E. HS walk skill work 20 min - practice walking sideways, forwards, backwards, around obstacles, pirouttes, etc


SANCTIONAL ATHLETE


AM
A. Power clean; 5x5 (tng); rest 1 min
B. Power clean and push jerk; build to a tough single
C1. Kipping hspu; amrap (-2) unbroken x3; rest 10 sec
C2. Power snatch; amrap in 30 seconds @80% 1rm power snatch (no TnG)
D1. 20 CTB AFAP x2; rest 1 min
D2. 20 TTB AFAP x2; rest 1 min
E. HS walk skill work 20 min - practice walking sideways, forwards, backwards, around obstacles, pirouttes, etc

PM
For time:
50-30-10
GHD sit up
5-3-1
Legless rope climbs


STRENGTH

A. Power clean; 5x5 (tng); rest 1 min
B. Power clean and push jerk; build to a tough single
C1. Kipping hspu to deficit; amrap (-2) unbroken x3; rest 10 sec
* Note: select a depth you will get 4-10 reps
C2. Power snatch; amrap in 30 seconds @80% 1rm power snatch (no TnG)
D1. Accumulate 15 strict CTB pull ups in as few sets as possible x2; rest 1 min
D2. 20 strict TTB AFAP with focus on quality and no use of momentum x2; rest 1 min
E. HS walk skill work 20 min - practice walking sideways, forwards, backwards, around obstacles, pirouttes, etc


ENGINE

Assault bike 20 minutes
Row 20 minutes
Ski erg 20 minutes
Run 20 minutes
* Goal of the session is to work continuously for 80 minutes and hold the highest average heart rate you can for the entire 80 minutes. Report your cals and paces on first three machines, distance covered on the run. As well give peak and average heart rate for each interval and overall 80 minutes if you have the watch.