Monday April 15th, 2019

MON- AM:

3 min on, 1 min off x 8 rounds
Run 200m
ME Calorie Assault bike*

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

Snatch:

12min window:
Establish a max for:
1 Squat Snatch + 1 . 1 Power Snatch.

Every 2:00 x 6
1 round of the complex, 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:

Superset (move from A into B)
3 Sets
A - Unilateral Work
12 Burpee Box Step Overs, 2 x 22.5/15kg
B - Posterior Chain
25ft backwards sled drag as HEAVY AS POSSIBLE

Rest 60 seconds

NOTE:
no sled, substitute for 6 to 10 GHRs (glute ham raises)
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Sport:

AMRAP 9
24 Toes to Bar
24 Ring Dips
24 Hang Clean and Jerks, 1 x 22.5/15kg (alternate each rep)

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