Wednesday February 14, 2018

AM- MOVE/ COND.

A) FOR QUALITY: :

1km row + 50 air squats

Every 0:20 x10mins
1 squat snatch, 1 hang squat snatch @40%

2km row +35 air squats

Every 0:20 x10mins
1 clean pull, 1 hang clean, 1 split jerk @40%

3km row + 20 air squats

*air squats for quality.

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BURN BRIDGES

A) Push Press:

4 x 1reps @ 90%
1 x MEreps @ 75% 2:00 rest between sets

B) BB Wave 1:

10 Thrusters, 42/30kg 3:00 Max distance Row 1 Round of:
4 Muscle-ups

8 HSPU
12 DB Snatch, 22.5/15kg Rest 4:00, repeat x 3

C) BB Wave 2:

10 Toes to Bar
1 Round of 'MACHO MAN' @ 80/60kg 3 Cleans
3 Front Squats
3 Jerks
3:00 AMRAP
3 bar muscle ups
21 wall balls
42 double unders
Rest 4:00, repeat x 3

D) BB Wave 3:

3 x 12 RDLs
1:00 FLR after each set

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