061510

D2-W1


AM: 20 min recovery run.
Should be at a pace where you can talk easily. Don't think about the distance traveled. These recovery runs are going to get longer as we progress. Expect track work occasionally too.

PM:
A:Snatch: 10 singles up 60% 1RM
B:C&J: 10 singles up to 60% 1RM
Every rep should be deliberate - as if you were in a competition.

C1: 10 clapping pushups x 3; 10 second rest
C2: 15 box jumps (24"/20") x 3; 10 second rest
C3: 250m row @ 80% x 3; 2 min rest
This is high quality speed work, except for the row which should be at a solid but sustainable pace. You should feel fully recovered in 2 min. Maintain the pace for all 3 rounds.