Training Sept 28

function

3 sets:
Press 3 tough reps - add weight per set
AMRAP strict chin ups
Row 250 m @ 80% effort @ sub max pace
rest 2 min
+
3 sets:
Push Press 3 tough reps - add weight per set
AMRAP strict chin ups
Run 200 m @ 80% paced effort
rest 2 min
+
180 sec FLR on floor

being

for reps:
30 sec thrusters - 95#/65#
30 sec rest
30 sec burpees
30 sec rest
30 sec Double Unders
1 min rest x 5

will

part 1:
A. Snatch - 5 sets of 2 - tough but solid; rest as needed
B. Front Squat - 3 x 3 @ 80%; rest 2 min
C. 15 chin ups COVP; rest 1 min x 4

rest 4+ hours

part 2:
Reverse Med Ball Toss
(throws @ 80,80,90,90,100%)
rest 1 min b/t sets - 8# shot preferred
+
Run 30 sec @ 90%
walk rest 30 sec brisk
Run 1 min @ 90%
walk rest 30 sec brisk
Run 90 sec @ 90%
walk rest 30 sec brisk x 4
(work on holding same pace no matter time)