ELK RUN 5K SATURDAY
BIKE & BRUNCH SUNDAY!!! Sign-up sheet at the gym!!
Deadlift (20)
3 warm up sets
-then-
1 set of 6 reps at 77%
2 sets of 6 reps at 81%
Or 5-10lb heavier than last time
For Time:
3rds
30 Double Unders
7 Chest to Bar Pull-Ups
14 Jumping Lunges
-then-
800m Run (1000m Row) Buy-Out*
Every 3 minutes, for 15 minutes (6 sets): 3-Position Snatch (mid-thigh, 2″ below the knee, and then ground)– pause at a full stop for 1 full second in each starting position Goal Finish 5lb more than
2rds 4min On 30/25cal Bike ME Air Squats 4min Rest 4min AMRAP 15 Box Jumps (24/20) 10 HR Push-Ups 4min Rest Mobility Finisher
