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