tuesday, march 26

Strength:

Bench Press 3-3-2-2-1

Athlete Instructions

3 Reps @ 80-85% 1RM

3 Reps @ 80-85% 1RM

2 Reps @ 85%+ 1RM

2 Reps @ 85%+ 1RM

1 Rep @ 90%+ 1RM

Complete sets every 3 mins.

"Point of No Return"

In 14 mins do:

Row, 2000 m then in the remaining time, AMRAP of:

10 Alternating Dumbbell Snatches, 70/50 lbs

15 Burpee Box Jump Overs, 24/20 in

20 Alternating Dumbbell Snatches, 70/50 lbs

15 Burpee Box Jump Overs, 24/20 in

30 Alternating Dumbbell Snatches, 70/50 lbs

15 Burpee Box Jump Overs, 24/20 in ...

Continue adding 10 Alternating Dumbbell Snatch reps each round until time expires.

Athlete Instructions

Primary Objective: Complete the round of 30 Alternating Dumbbell Snatch + 15 Burpee Box Jump Overs

Secondary Objective: Complete the Row @ 5k Pace

Stimulus: Muscular Endurance + Stamina / Lactate Threshold Intensity

RPE: 8/10