Monday April 30, 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) 6 min windows:

Row 750
20 Burpee over rower AMRAP
25 Air squats
50 DU
Rest 2 mins
x 6 rounds

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Monday April 30, 2018
Title: MON- SN/ CL/ DL/ ROW

A) LIFT : Snatch:

12:00 To establish a heavy double Then:
4 x 2, 90% of double

B) LIFT II : Clean and jerk

Every 2:00 x5
1 Clean Pull, 1 squat clean, 1 power clean, 1 jerk (+2.5 from week two)

Every Minute x5
1 Squat clean, 1 power clean, 1 jerk (+2.5 from week two)

Every 45sec x5
1 power clean, 1 jerk (+2.5 from week two)

C) LIFT III:

Snatch Grip Deadlift:
6 x 3, 110% Snatch double.

D) WORK:

AMRAP 3 x 3
25ft OH walking lunge, 50/ 35 3 Bar Muscle Ups
8 DB cleans, 2 x 22
8 Toes to Bar
Rest 2:00

*start where you left off.

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