A:
3 sets of: Every 20sec. for 3min do: 1 Power Snatch
Rest 1min between sets.
B:
For Time of:
Run 800-600-400-200m
Squat Snatch @50-60% of 1RM
8-7-6-5
Double Unders
50-50-50-50
ENDURANCE
Let's vote today! :-) Next Interval Prep for a 2k or we do some basic endurance:
1)
30 sets of 100m Row/Bike x2/Ski @ steady but challenging pace
Rest 10sec. Between sets.
Target: find your average pace (time/500m for row/ski or time/1000m for bike)
2)
2 rounds of:
Run 800m
Row 1000m
Bike 2000m
Ski 800m
Target: STEADY PACE & you should be able to talk