MON- SN/ CL/ DL/ ROW
Daily Warm-up
10 mins easy Bike
3 x lunge complex (10 reps each position)
Lateral R
Lateral L
AM CARDIO
3:00 Windows
Run 400m
AMRAP
12 Cal assault bike
6 Burpee
Rest 1 min
x 10 sets
LIFT
Snatch:
Every 2:00 x5
1 snatch Pull, 1 Power Snatch, 2 Squat snatch
Every 1:30 x5
1 power snatch, 2 squat snatch
Every minute x5
2 Squat snatch
LIFT II
Clean and jerk
12:00 To establish a Heavy Triple (singles)
Then:
3 x 3, 90% heavy triple.
LIFT III
Clean Grip Deadlift
5 x 2, 120% Clean & Jerk triple.
WORK
AMRAP 5:00
5 Ring Muscle Ups
10 Thrusters, 60/ 40
50 Double Unders
Rest 3:00
AMRAP 5:00
100 Double unders
20 Thrusters, 60/ 40
10 Ring Muscle Ups