Tuesday 7/30

Fitness


Back squat

Every 3 minutes for 5 sets-5 reps-moderate


WOD

"Timon"

5 rounds for time

15/10 calorie row

10 snatches (75/55)

Rest 1 minute


Performance


Back squat

Every 3 minutes for 5 sets-5 reps-88%


WOD

"Timon"

5 rounds for time

15/10 calorie assault bike

10 snatches (95/65)

Rest 1 minute


Competition


Back squat

Every 3 minutes for 5 sets-5 reps-88%


WOD

"Timon"

5 rounds for time

15/10 calorie assault bike

10 snatches (115/75)

Rest 1 minute


Notes:

This will be the final week in our 5 rep squat cycle and will be the heaviest reps we have done.  Start at 88% and if you feel good you can add weight as you go.  Fitness track should build to a heavy set if they feel good.  The workout is meant to be a sprint so go hard on the bike or rower and try to do the snatches unbroken for as long as you can.