180813

Training Plan WOD for Monday, August 13th, 2018:

WOD With Class:
21-15-9:
Clean & Jerk 95/65-lb
Bar Facing Burpee

Rest 5 Min, Then:

4 Rounds:
200m Run
15 KB Swing 79/53-lb
10 Dips

Rest 5 Min, Then:

21-15-9:
Clean & Jerk 95/65-lb
Bar Facing Burpee

Power Snatch*:
3 x 2 @ 60%

Back Squat*:
3 x 2 @ 60%

*This is Week 1 of a 6-week lifting cycle. Week 1 is light. Week 2 will start to build. Week 3 & Week 4 will be very difficult. Week’s 5 & 6 we will taper off to recover.

Aerobic Capacity:
Each For Time:
30 Cal Assault Bike
Rest 1 Min
45 Cal Assault Bike
Rest 2 Min
60 Cal Assault Bike
Rest 3 Min
45 Cal Assault Bike
Rest 2 Min
30 Cal Assault Bike
Rest 1 Min
2 Min Cool Down Ride