Saturday, 29 April

***0730 Unstructured Lifting***

SQUAT SNATCH, build to a heavy set of 10 touch-n-go reps

FRONT SQUAT

9 sets on 2:30

• 3 @ 73%
• 2 @ 79%
• 1 @ 85%
• 3 @ 76%
• 2 @ 82%
• 1 @ 88%
• Sets 7-9: build to a heavy single for the day

***0900 CLASS***

WARM UP

“STEELY DAN”

Teams of 2, For Time, time cap: 35 mins

• 200m Run
• 5 Rope Climbs + 21 Thrusters 95/65 + 42 GHD Sit Ups (Scaled- Abmat Sit Ups)
• 400m Run
• 5 Rope Climbs + 21 Thrusters 95/65 + 42 GHD Sit Ups (Scaled- Abmat Sit Ups)
• 800m Run
• 5 Rope Climbs + 21 Thrusters 95/65 + 42 GHD Sit Ups (Scaled- Abmat Sit Ups)
• 400m Run
• 5 Rope Climbs + 21 Thrusters 95/65 + 42 GHD Sit Ups (Scaled- Abmat Sit Ups)
• 200m Run