Athletes,

This day we venture into lactate acid thresh hold training. Like we were talking about yesterday lactic acid is actually used as fuel for some specific energy systems. It just takes a little longer to get there unfortunately it is also the mechanism that makes you burn when working! So here we train to push the mechanism back slightly!

The workout is 2:00 Minutes work/4:00 minutes of rest. This may seem like a long time but let me know how long it feels on round three!

Jared – ACF

A. Warmup

B. SWOD
Tabata Weighted Pushups

Competitor
Tabata Weighted Plyo-Pushups

Skill WOD – KB Snatch

C. WOD
2:00/4:00 Work/Rest 5 Rounds. 30 Minutes Total
Kettlebell does not touch the ground for Cleans or Snatches
20 Kettlebell Power Cleans 53/35
15 KB Power Snatches
10 KB Sumo-Deadlift Highpulls
Prisoner Squats

Competitor
20 Kettlebell Cleans 70/53
15 KB Snatches
10 KB Sumo-Deadlift Highpulls
Prisoner Squats