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
Rest 1:1

Coach’s Notes: Even splits for all 7 intervals. 


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