Tuesday, September 17, 2013

214.2


Strength
1. EMOM for 6 mins
     2 thrusters @ 75-80% 1RM
2. EMOM for 3 mins
     15 second Max rep Thrusters (95/65)
     45 second rest

Conditioning
3 rounds of:
400 meter run
   Rest until 2 mins
@2 mins: 2 Hang cleans (205/125)
@3 mins: 2 Hang cleans (225/145)
   Rest until 4 mins

Skill Work
1. 4 KB TGU each side HAP
2. KB SN Lunge practice
3. Pistol efficiency practice 
         Warm up with a box. 
          Work on quick efficient reps.

     

1 comment:

  1. Strength:
    1. EMOM for 6 mins
    2 thrusters @ 175#
    2. EMOM for 3 mins
    15 second Max rep Thrusters (95)
    45 second rest
    --9, 9, 8

    Conditioning & Skill work: Done.

    ReplyDelete