Friday April 26th, 2019

FRI- AM:

Intervals

1000m Row@7-8/10
Rest 60s
x 6

Rest 5 mins

500m Row@8-9/10
Rest 30s
x 8
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FRI- PM:

Snatch Dynamic:

EMOM 4
5 Squat Snatches, 67.5%
Rest 2:00 and add load.

EMOM 4
4 Squat Snatches, 72.5%
Rest 2:00 and add load.

EMOM 4
3 squat snatches, 77.5%
Rest 2:00 and reduce load for round two.

x 2 rounds.
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Overhead Squat:

build to a heavy 6 reps
build to a heavy 4 reps
build to a heavy 2 reps
repeat
rest 2:00 between sets
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Accessories:

Superset (move from A into B)
3 Sets
A - Unilateral Work
12 x 25ff DB walking Lunges, 2 x 22.5/15kg in front rack position.
B - Posterior Chain
Compled of:
6 RDLS
6 PENDALY ROWS
60/40kg

Rest 60 seconds
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Sport:

For Time:
21-15-12-09
Strict L-Sit Pull-ups
Strict Ring Dips
Calorie Ski Erg (or Row)

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