Tuesday

Tuesday- A.M. Threshold Run P.M.  LE
A.M.
10 min dynamic warm up **make sure to hit feet/ankles/calves
+
6 x 800m, rest 30 sec b/w sets, rest 4 min b/w 3 & 4

P.M. LE
10 min Aerobic Warm Up
+
3 x 15 sec Row Sprint, rest 1:45
+
Movement Specific Warm Up
+
9 Power Clean, 155#
12 Burpees
15 Thrusters, 135#
12 Burpees
9 Power Cleans, 115#
rest 10 min b/w sets
x 3


AM:

4:04
3:45
3:40
3:35
3:30
3:19


PM:

10min 
2min AD
200m easy run

Row- 112m/117m/119m


2:50/2:50/2:56
- That hurt...
3rd Round
https://www.youtube.com/watch?v=ywX0_cPVadI
1st round:
https://www.youtube.com/watch?v=G0z8PNQu4UI