21-15-9 For Time:
(TIMECAP: 10:00, TARGET INTENSITY: 9)
Deadlift (Mod heavy)
Straight Hanging Leg Raises or Knees to Elbow/Chest or Abmat Situps
1) Run 3 Miles @ 9
2) 9-7-5 Not For Time:
Deficit Handstand Pushup
Squat Snatch, challenging weight
(TARGET INTENSITY: 8)
Deficit HSPU: Athlete should be able to work in sets of 3-5 to start.
Snatch: For athletes with an established and meaningful 1RM, a weight around 75% should be about right. Athletes without established 1RMs should select load at coach’s discretion, aiming for a weight with which they can perform technically sounds singles with moderate rest (15-20 seconds.) It’s perfectly fine to reduce weight mid workout!