THURSDAY 09 AUGUST 2018

OPEN GYM
SKILLS
STRENGTH
MOBILITY
CATCH UP
MUSCLE BEACH

AEROBIC CAPACITY
2 SETS
45 SEC @ 28-32 SPM
30 SEC @ 32-36 SPM
1 MIN REST
1500M @ 32-36 SPM
1 MIN RECOVERY ROW
REST 3 MINS BETWEEN SETS

ENDURANCE
WITH A RUNNING CLOCK
0-10 MIN ESTABLISH 1 RM SNATCH
10-12 MIN REST
12-15 MIN 3 MIN AMRAP: 5 TTB 4 HSPU 3 SNATCH (42.5/60)
15-18 MIN REST
18-21 MIN 3 MIN AMRAP: 5 TTB 4 HSPU 3 SNATCH
21-24 MIN REST
24-COMPLETION 50 DU 50 AMSU 50 ALT DB BURPEE (15/22.5) 50 DU 50 AMSU 50 DU 50 ALT DB SNATCH 50 DU 50 AMSU 50 DU

Thursday 09/08/18
Forward fold 2 min
Frog pose 1 min
Dragon (R) 2 min (L) 2 min
Lizard (R) 1 min into twist (R) 1 min
Lizard (L) 1 min into twist (L) 1 min
Saddle archer (R) 1 min (L) 1 min
Thread the needle (R) 1 min (L) 1 min
Twisted cross (R) 1 min (L) 1 min
Saddle 3 min
Rest 2 min