"THE GRINCH'S SMALL HEART GREW THREE SIZES THAT DAY"
4 sets @ consistent effort
In a 2-minute window
250m Row
Max Shuttle Runs in the time remaining (50ft)
-rest 2 minutes-
In a 2-minute window
10 Shuttle Runs (50ft)
Max meter Row in the time remaining
-rest 2 minutes b/t sets-
*Every 25m of row= 1 rep
*Shuttle Run - 1 rep is 50 ft (25ft down, 25ft back)
STRENGTH - 12 MIN
1 Pause Snatch + 1 Slow Snatch Deadlift + 1 Snatch @ 60% 1 RM Snatch
1 Pause Snatch + 1 Slow Snatch Deadlift + 1 Snatch @ 65% 1 RM Snatch
1 Pause Snatch + 1 Slow Snatch Deadlift + 1 Snatch @ 68% 1 RM Snatch
1 Pause Snatch + 1 Slow Snatch Deadlift + 1 Snatch @ 70% 1 RM Snatch
1 Pause Snatch + 1 Slow Snatch Deadlift + 1 Snatch @ 72-72+% 1 RM Snatch
In time remaining practice full snatch at 70-80% 1RM
*Pause Snatch: Pause for 2 seconds in the receive.
*Slow Snatch Deadlift: 5 second ascent and 5 second descent.
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