Monday May 14, 2018

  1. Intervals:

Every 6 mins x 5

Row 500m

30 Wall balls

20 Burpee to 6in

 

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PM WORK

Monday May 14, 2018

Title: MON- SN/ CL/ DL/ ROW

 

Warmup: 100cal assault bike

*progressive pace, every 20cals increase your watts.

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30ft crawl

9 Snatch Grip RDL

20sec deadhang on the rig

30ft crawl

9 snatch grip RDL + 7 muscle snatch

20sec arch hold

30ft crawl

9 snatch grip RDL + 7 Muscle Snatch + 5 Power snatch

20sec Hollow hold

30ft Crawl

9 snatch grip RDL + 7 Muscle Snatch + 5 Power snatch + 3 squat snatch.

 

  1. LIFT :

Snatch

12:00 to establish a heavy Triple

Then:

3 x 3 @90% of Triple.

 

B) LIFT II :

Clean and jerk

Every 2:00 x5

1 power clean, 1 squat clean, 1 jerk

Every 1:30 x5

1 squat clean, 1 jerk

Every minute x5

1 Squat Clean

 

C) LIFT III:

Snatch Grip Deadlift:

5 x 2, 120% Snatch Triple

 

D) WORK:

For Time:

150 Wall Balls

75 Cal row

50 OHS, 42/ 30

25 Burpee Box Overs

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