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
——
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.