Monday February 19, 2018

AM ENDURANCE

A) Assault Bike:

2 mins on, 1 min off x6

1 min on, 30s off x8

30s on, 15s off x 10

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Monday, February 18

A) OLYMPIC LIFTING: SNATCH

2 x 5 @70%
8/ 5 ring muscle ups
2 x 4 @75%
8/ 5 ring muscle ups
2 x 3 @80%
8/ 5 ring muscle ups
2 x 2 @85%
8/ 5 ring muscle ups
*not touch and go. Rest between sets.

B) OLYMPIC WORK / ACC:

3 sets:
3 snatch high pulls @65%
2 box jumps, 1 depth jump, 1 max vertical jump Rest as needed.

C) Front Squat:

8 x 2 Reps @ 70% 2:00 Rest

D) 'Work':

4 Rounds for time:
400m Run
15 Overhead Squats, 50/35kg 15 Burpee box overs

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