Saturday.September 17.2016

1. 7 Rounds for time

7 Power Snatch 

14 Air Squats

21 Double Unders 

Goal = Sub 10 Mins 

2. 3 sets (400m,200m run) 2 mins rest between reps- 5 mins rest between sets 

Workout Notes: Run 400m very fast, rest 2 mins, Sprint 200m, Rest 5 mins repeat for 3 sets 

Goal = Target a 400m pace that is slightly slower than your 800m PR pace. Target a 200m pace that is slightly faster than your 800m PR pace. If you are unsure of your 800m time then choose a pace that is between your mile PR time and your 400m PR time