WOD:
Run: 1000m. @ moderate pace, rest 3 min.
Run: 5x200m @ moderate pace, rest 40 sec. between intervals.
Run: 2x400m @ moderate pace, rest 1:30 between intervals.
Run: 5x100m @ moderate pace, rest 20 sec. between intervals.
*Workout pace: Pick a sustainable pace from start to finish, If you are unable to sustain the same pace throughout, you more than likely selected an over ambitious starting tempo. This is useful info when considering your time domain in your next workout.
615pm Olympic Lifting: Snatch
Snatch High-Pull – 70% (of snatch) x 3, 75% x 3 x 2
Snatch – 75% x 3 x 3, 80% x 2 x 2
