Monday 8-03-15 (Comp/Lactate Threshold)

Warm-up (15 min)

SOD

EMOM 6 (Both movements done on the same minute)

-Chin over bar hold: 5-15 sec.

-Push-ups: 8-12 [both are done in the same minute]

WOD

Up and down ladder

*1*2*3*4*5*4*3*2*1
* = 10 Air squats

Squat Snatch (touch and go as long as possible) (@ 70-75% of 1RM)

*10 Air Squats, 1 Squat Snatch*

*10 Ait Squats, 2 Squat Snatches…..*