Monday 13th May, 2019

AM Session:

3 min window
400m Run
Max cal bike
Rest 1 min
x 4 rounds

Rest 4 mins

3 min window
30 Cal bike
Max effort Burpee box overs
Rest 1 min
x 4 rounds
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PM Session:

Snatch:

12min window:
Establish a Heavy single snatch
*Squat or Power.

Every 90sec x 6
6 Cherst to Bar Pull Ups
1 Squat snatch, 90%
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Back Squat:

Set 1 - 5 Reps @ 75%
Set 2 - 3 Reps @ 85%
Set 3 - 1 Reps @ 95%+

2:00/3:00 Rest Between Sets
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Accessories:

6 Sets:
1 Max Height Box Hurdle Jump
18 Rear Foot Elevated Split Squats, (8/8)

1:30 Rest between sets
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Sport:

For Time:
42 Toes to Bar
into 3 Rounds
2 Power Cleans
2 Front Squats
2 Jerks,

Barbell, 80/60kg
CAP - 11:00

There must be a disctinct completion of the 2nd Power Clean, reaching full extension before starting the Front Squat.

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