Monday March 18th, 2019

MON- AM:

Assault Bike Week 05/05:

1:30s on, 0:45 off
x 8

0:45 on, 0:20 off
x 10

0:25s on, 10s off
x 15
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MON- PM:

19.4 Repeat (optional):

Good luck.
Try something new, a different pace, break more/ less, a new push, get after it!
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Olympic Lifting:

SNATCH
3 x 4 @75%
10/ 8 ring Muscle-Ups
3 x 3 @80%
10/ 8 ring Muscle-Ups
3 x 3 @85%
Max Unbroken ring muscle ups

*not touch and go. Rest between sets.
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Olympic Accessories:

5 x 3 Snatch Balance @ 70%
5 x 3 Overhead Squats @ 70%
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Snatch Grip Deadlifts:

2 x 2 @ 100%
2 x 2 Reps @ >100%
2:00 Rest
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WORK:

3RFT:
27cal row
21 Burpees Over the Bar
15 Power Cleans @60/40

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