Monday April 9, 2018

Apologies for the late post! 

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) 3 min windows:

Run 400m
AMRAP
12 Cal assault bike 6 Burpee
Rest 1 min
x 10 sets

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Monday April 9, 2018
Title: MON- SN/ CL/ DL/ ROW

A) LIFT : Snatch:

Every 2:00 x5
1 snatch Pull, 1 Power Snatch, 1 Squat snatch

Every Minute x5
1 power snatch, 1 squat snatch

Every 45sec x5 1 Squat snatch

B) LIFT II : Clean and Jerk

12:00 To establish a heavy single for the day.

Then:
5 x 1, 90%

C) LIFT III: Clean Grip Deadlift:

5 x 5, 100% clean single.

D) WORK:
AMRAP 3 x 3
12 wall balls
6 Hang snatch, 35/ 25 Rest 2:00

*Start where you left off.

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