P

A. OTM [5]: 2 Hang Squat Snatch (build) Rest 1 min before B
B. OTM [5]: 2 BTK Hang Squat Snatch (build) Rest 1 min before C
C. OTM [5]: 1 Full Snatch (build)

D. q(2:00): BS 5-4-3-2-1. Build to H1

E. FT:
Run 800m
40 Pull-Ups
30 Thrusters (65/45)
20 Cal Row

F*.
Row 500m (moderate)
Row 500m (2K pace)
Row 250m (moderate)
Row 250m (2K pace)

Moderate paces should be 10-15 seconds above your 2K pace.

 

F

A. OTM [5]: 10-15 R-KBS (waist) Rest 1 min before B
B. OTM [5]: 10-15 R-KBS (chest) Rest 1 min before C
C. OTM [5]: 10-15 R-KBS (eye)

D. q(2:00): BS 7-6-5-4-3. Build to H3. NO FAILED SETS.

E. FT:
Run 600m
40 KBS
30 DB Thrusters (20/12)
20 Cal Row

 
08 01 16