Monday April 16, 2018

Daily Warmup:

10 mins easy Bike
3 x lunge complex (10 reps each position) Lateral R
Lateral L
Forward Hands overhead
Backward Hands reach infront.

A) 4 min windows:

Row 500m
75 Double unders ME air squat Rest 2 mins
x 8 rounds

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Monday April 16, 2018
Title: MON- SN/ CL/ DL/ ROW

A) LIFT : Snatch:

12:00 To establish a heavy single Then:
5 x 1, 90%

B) LIFT II : Clean and jerk

Every 2:00 x5
1 Clean Pull, 1 squat clean, 1 power clean, 1 jerk

Every Minute x5
1 Squat clean, 1 power clean, 1 jerk

Every 45sec x5
1 power clean, 1 jerk

C) LIFT III: Snatch Grip Deadlift:

6 x 4, 100% Snatch single.

D) WORK:
AMRAP 5
5 Deadlifts, 140/90kg
15 HSPU (new standards)

Rest 5:00

AMRAP 5

5 OHS @ 80/60kg 50ft handstand walks

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