2/4 Front Squat/Back Squat @ 94% of Mon/16 Nov’s load (6 sets)
Complete 3 rounds for time:
12 Hang Power Snatch 95/65#
12 Burpee Box Jumps 24/20”
(Alternative for Project DANA participants: 8min EMOM every 0:30 sec 1 C&J 135/95/65#)
Single Sport Endurance Workout
Choose ONE of the following Sports…
Swim (TUES): Perform every 2:00 minutes alternating between (75m – 50m – 25m), perform until pace or form deteriorates
Bike (TUES): Perform every 2:00 minutes alternating between (:60 – :45 – :30), perform until pace or form deteriorates
Run (TUES): Perform every 2:00 minutes alternating between (:60 – :45 – :30), perform until pace or form deteriorates
Row (TUES): Perform every 2:00 minutes alternating between (:60 – :45 – :30), perform until pace or form deteriorates
Ruck (TUES): Perform every 2:00 minutes alternating between (:60 – :45 – :30), perform until pace or form deteriorates
*Example :60 1st 2:00, :45 2nd 2:00, :30 3rd 2:00…
*Recommended sets 2 – 5, set = (:60 – :45 – :30)
*Perform sets based off mechanics, pace and goals
*Keep splits within 25-50m
Multi-Sport Endurance Workout
Bike (WED): Perform every 2:00 minutes alternating between (:60 – :45 – :30), perform until pace or form deteriorates
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