Wednesday, September 13th

Strength: The intent today is to work with the same load for all sets with the Push Jerk. These can be done Touch n go if possible. Loads should be moderate. Pistol work on EVEN minutes should allow athletes to get in some practice or work sets depending on their ability.
Metcon: The intent with todays piece is to perform all sets with a 80-85% effort. Athletes should be able push their 400m pace right out of the gate. Loading for S20H should be a moderate weight that can be done in 3 sets or less. The air squats will serve as “recovery” between running/S2OH sets so pace these so you can regain your breathing.

EMOM 12:
ODD Minutes: 3 Push Jerks @70-75%
EVEN Minutes: Pistol Practice x 5 Reps each leg

3 RFT:
Run 400 Meters
30 Air Squats
15 S20H (135, 95)

L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
17:00 Cap