Saturday 8/23

1) Snatch OR Clean and Jerk whichever you want to hit (or if your working with Jon tomorrow hit the opposite) 2 reps EMOM for 10 minutes. Heavy but you should not miss a lift (if you do it's ok move on)

2) With a running clock:
0-8:00
1-2-3-4-5
Bar Muscle up (or rings if needed)
6
135/95 OH Lunges (3L/3R) before each set of BU

8:00-12:00
Run 400m with (2 25# plates/2 15# plates)

12:00-26:00
1000m row
20 Strict Press (105/70)
500m Row
15 Push Press (155/105)
250m row
10 Push Jerk (205/135)

26:00-30:00
Run 400m with (45/25)

30:00-46:00
5 Rounds
5 DB Hang cleans (50/40)
15 TTB
30 Dubs

46:-50:00
Run 400m

50:00-60:00
50 GI Janes