Weekly Monster Mash – 10/24/2015

Baseline: Pre-SOP and box breathing, then ROM drills. Run 800m, then work on C & J and Snatch skills for 15 minutes.

Work Capacity: “IsaGrace”

•      Complete 30x snatch for time (135#/95#)
•      Rest 5 minutes
•      Complete 30x clean and jerk for time (135#/95#)

Stamina: 4 rounds, not timed: 10x very slow push-up (exhale down, inhale up, no breath between reps), 20x GHD sit-ups, 50M crab walk.

Durability: Run 30 minutes in the hills, beach, or most challenging terrain you have access to. Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes.  Journal post training session SOP.