Open Athlete of the Week, Week 1: Mino Solomon aka #SpiderBear
If you need to redo 16.1, use that as your conditioning today. If you can perform 2 sessions, hit 16.1 in the morning, and then do Parts A and B in the PM.
If you can only manage one session, hit 16.1 and then AirDyne for 30 minutes at a conversational pace.
Good luck and make sure to recover more than you think you need to.
Week 31: 16.02.29
A. Snatch: 7×1: Heavy Single – E90S
Coach’s Notes: Heavy Single. NOT Max.
B. EMOM x 10:
Odd: 3 TNG Deadlifts @ 45-60% + 5 Box Jumps @ 30/24″
Even: 5 Ring Dips + 5 Toes to Bar
Coach’s Notes: Mandatory step-down from box jumps – no rebounding.
C. 7 x 400m Row
Coach’s Notes: Even splits for all 7 intervals.