Thur July 10 "Forty Something"

Move

1) 10 Rounds
2:00 Bike
10 Knee Raises
10 Power Snatches
10 Burpee Box Jumps
Rest 1:00

Train

1) 4 x 10:00 Intervals

On the 0:00: 800m Run
On the 5:00: 20 Toes to Bar
On the 7:00: 5 Power Snatches (155/105)
On the 8:00: Max Burpee Box Jumps (24/20)
On the 9:00: Rest

Stimulus

1) You will work through four rounds of this ten minute interval, with different movements at different intervals within. Choose a run distance that you can complete in 5:00 or less. Choose a moderate loading for the barbell, giving you a slight rest before the box jumps. These are box jumps, so you legs must extend fully at the top on each rep, then step down from the top.