Monday April 8th, 2019

MON- AM:

Row + Run Week 02:

5 mins on, 1 min off x 6
Run 800m
ME Cal Row*

*Goal here is consistent run splits and calories over the 6 rounds.
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MON- PM:

Snatch:

12min window:
Establish a max for:
1 . 1 snatch + 1 OHS

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

Set 1 - 3 Reps @ 70%
Set 2 - 3 Reps @ 80%
Set 3 - 3 Reps @ 90%

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 Overs, 2 x 22.5/15kg
B - Posterior Chain
8 Nordic Curls

Rest 60 seconds
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Sport:

2 ROUNDS FOR TIME:
15 Burpee Pull-ups
15 Front Squats, 80/55kg

CAP 9:00

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