Monday April 1st, 2019

MON- AM:

Row + Run:

4 mins on, 1 min off x 6
Run 400m
ME Cal Row*

*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 snatch
1 hang snatch

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

Set 1 - 5 Reps @ 65%
Set 2 - 5 Reps @ 75%
Set 3 - 5 Reps @ 85%

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

Superset (move from A into B)
3 Sets
A - Unilateral Work
12 Box Step ups, 2 x 22.5/15kg
B - Posterior Chain
12 Barbell Good Mornings, 40/30kg

Rest 60 seconds
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Sport:

FOR TIME:
5 Rope Climbs
into 5 Rounds of:
5 Deadlifts, 130/90kg
15 Burpees over the bar (lateral jumps)

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