"Cardio Crunch"
50 WB 20/14/16/12
50 KBS 1.5/1
500M run
40 WB
40 KBS
400M run
30 WB
30 KBS
300M run
20 WB
20 KBS
200 m run
10 WB
10 KBS
100M run
Oly program -
| A | 1 pwr clean + 3 squats |
| B | from blocks - heavy single full snatch |
| C | maxreps weighted pull ups (45lbs/35lbs) - wait until fully recovered then EMOM 25% of max effort for 8 mins |
| D | back squat 4 X 4 at 75% |