Tuesday

Tuesday- A.M. Threshold Run P.M.  IWT
A.M.
10 min dynamic warm up **make sure to hit feet/ankles/calves
+
3 rounds
Run 200m
rest 30 sec
Run 400m
rest 45 sec
Run 800m
rest 3 min
**goal is same pace throughout

P.M. IWT
3 rounds @ high effort
10 TnG Power Snatch, add 5-10# from last week- note weight
Row 500m
rest 2 min b/w sets
+
rest 3-5 min
+
3 rounds
10 TnG Power Cleans, add 5-10# from last week- note weight
Air Dyne 30 Cals
rest 2 min b/w sets
+
3 sets not for time
10 Ring Dips
10 Box Jumps, 24”
12 Gh Sit Ups

AM: 

warm up done 

3 round - done @ 55sec/1:45/3:30

PM:
Snatch - 165#. 10# more then last week
2:46/2:53/3:33 not UB. Snatches got hard
Clean - 185# Same as last week
2:39/3:01/2:57 - All UB 

3 sets - done