1. Warm-up (includes a quick Evans Loop) 2. Clean & Jerk, 5 x 5, 60k. Full 3:00 rest between each set. 3. FitDeck, 6 cards for time --- 2. Including lifts and rest, each set took 5-6 minutes 3: 5:17
From Oct 19 - November 26: Run 5 times a week, including 4 sets of Tabata sprints and one 5k run. Tabata sprints are maximal; 5k is sub-maximal, at around 80%-90% max HR. Continue maintenance lifting - higher reps of the dead-lift, snatch and clean and jerk, plus hand-stand/L-sit work, and the occasional CrossFit WOD.
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