Monday April 23, 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) 5 min windows:

Assault bike 30 cals 25 Wall balls AMRAP
30 DU

6 Down ups Rest 2 mins x 7 rounds

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Monday April 23, 2018
Title: MON- SN/ CL/ DL/ ROW

A) LIFT : Snatch:

Every 2:00 x 5
1 snatch Pull, 1 Power Snatch, 1 Squat snatch (+2.5 from week one)

Every Minute x 5
1 power snatch, 1 squat snatch (+2.5 from week one)

Every 45sec x 5
1 Squat snatch
(+2.5 from week one)
B) LIFT II : Clean and jerk
12:00 to establish a heavy double.

Then:
3 x 2 @90% of double.

C) LIFT III: Clean Grip Deadlift:

6 x 3, 110% clean double. .

D) WORK: For time:

150 wall balls
100 Double Unders
30 DB Clean and jerks, 2 x 30/ 22.5

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