Monday 29th April, 2019

AM Session:

3 mins on, 2 mins off x 8
Run 400m
ME Assault bike*

*Goal here is consistent run splits and calories over the 8 rounds.
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PM Session:

Snatch:

12min window:
Establish a max for:
1 . 1 squat snatch + 1 Hang Power Snatch.

Every 2:00 x 6
1 round of the complex, 90%
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Back Squat:

Set 1 - 5 Reps @ 67%
Set 2 - 5 Reps @ 77%
Set 3 - 5 Reps @ 87%

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

3 Sets:
10 Jumping Lunges
10 Step Ups with 24/16kg KB

1:30 Rest between sets

with step ups try not to gain momentum from the real leg but drive up from the one on the box.
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Sport:

3 Rounds for time:
400m Row
24 Toes to Bar
12 OHS @ 60/40kg

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