Friday April 19th, 2019

FRI- AM:

Running Intervals:

400m Run@7-8/10
Rest 30s
x 6

Rest 5 mins

200m Run@8-9/10
Rest 15s
x 10
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FRI- PM:

Snatch Dynamic:

EMOM 4
2 Squat Snatches, 80%
Rest 2:00 to build load.

EMOM 4
1 Squat Snatch, 85%
Rest 2:00 to build load.

EMOM 4
1 squat snatch, 90%
Rest 2:00 to reduce load for the second round.

x 2 rounds.
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Overhead Squat:

Heavy Set of 3 For the day
Then
2 x 3reps @ 85% of aboves heavy 3
1 x Max Reps @ 85% of aboves
3:00 Rest between sets
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Accessories:

Superset (move from A into B)
3 Sets
A - Unilateral Work
12 x KB front racked reverse lunges, 2 x 24/16kg
Standing on 2 x 10kg plate (so you step off plate)
B - Posterior Chain
12 Barbell RDL's, 60/40kg add load if possible

Rest 60 seconds
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Sport:

3 Rounds for time:
400m Run
15 Thrusters,
15 C2B Pull-ups

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