Monday March 19, 2018

AM SESSION

A) Assault Bike: 1:30s on, 0:45 off x8

0:45 on, 0:20 off x 10

0:25s on, 10s off x 15

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PM SESSION

A) 18.4 repeat (Optional): Good luck.

Try something new, a different pace, break more/ less, a new push, get after it!

B) 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.

C) OLYMPIC WORK / ACC:

5 x 3 Snatch Balance @ 70% 5 x 3 Overhead Squats @ 70%

D) Front Squat:

2 x 2 @ 80%
2 x 2 Reps @ 87% 2:00 Rest

E) 'Work':

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

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