3 x 2000m / rest 6min
(go +1-2s./5K avg pace)

5k Run For Time

1) Easy 10-15min Z2 (WU)

2) 5k Run For Time

3) 5-10min Easy Recovery

Two sets of 5 snatch reps
No power snatch

Back squat 1 RM, then 3 sets with 75%, choose reps

4-6 sets of:

1 Power snatch + 1 Low hang squat snatch

65-80%

Back Squat

2x5 tempo
5000, 60, 70%

2x5, no given tempo

75,80%

Lepopäivä!

Ja huomenna taas rytistellään :)

10 rounds for time of:
15 ft Rope Climb, 1 ascent( or monkey walk)
95 pound Back squat, 30 reps
65/135 pound barbells Farmer carry, 10 meters

3 Minutes of Jumprope
Squats
Burpee-Broad Jumps

Back Squats:
95-115-125-135-145-155-*

*I stopped at 155lb, because my hamstrings and hips "told" me to.

1 Minute Each of:
Knees to Elbows
Plank
Side Plank (left)
Side Plank (right)

30 Seconds Each of:
Heel Touches
Hip-Raise Crunches
Medicine Ball Crunches (12lb)

50 Sit Ups (1:44)

BW: 130lbs

5 Rounds

10 Power Cleans 115/85

10 Push Press 115/85

25 Double unders

I missed you guys and that jenky ass tore up jump rope Quadzilla and I fght over...great morning