April 15

AM - MAP Muscles
5 minutes of work @ moderate effort:
10 Thrusters - 45lb
10 GH Sit-ups
5 rounds
--5 min recovery
5 minutes of work @ moderate effort:
10 Box Jumps - 20"
10 KBS - 16kg
5 rounds + 10 bj + 7 kbs
--5 min recovery
5 minutes of work @ moderate effort:
10 Hang Power Snatch - 45lb
20 Walking Lunges
5 rounds + 10 hang power snatch + 3 lunges


PM - Running Z1
Run 30 minutes @ 50% effort