Saturday

Saturday- A.M. IWT Threshold P.M. Run Capacity
A.M.
7 sets
30 sec Wallball, 20#
30 sec rest
30 sec Bike
30 sec rest
30 sec Power Snatch, 75#
30 sec rest
30 sec Row
30 sec rest
30 sec Box Jumps, 30” step down
30 sec rest

P.M.
3 sets
Run 800m @ moderate pace (7:00-7:30 pace)
Rest 60 sec
Run 300m @ hard effort (6:15-6:30 pace)
Rest 3 min

AM: 

WB 16/16/16/16/16/16/16
Bike 8/8/7/8/7/7/8
PS 12/12/13/12/11/10/11
Row 134/149/145/147/147/151/143
BJ 12/12/12/12/12/12/12

PM:

800m: 3:52/4:21/4:34
300m: 1:04/1:07/1:08