Wednesday January 2nd, 2019

Running Accumulation Week 06:

01
400m Run
rest 90 seconds

02
10 Burpee
400m Run
rest 90 seconds

03
2 Muscle-ups
10 Burpee
400m Run
rest 90 seconds

04
3 Power Cleans, 80/60kg
2 Muscle-ups
10 Burpee
400m Run
rest 90 seconds

05
4 HPSU
3 Power Cleans, 80/60kg
2 Muscle-ups
10 Burpee
400m Run
rest 90 seconds

06
50 Air Squats
4 HPSU
3 Power Cleans, 80/60kg
2 Muscle-ups
10 Burpee
400m Run
rest 90 seconds

07
60 Double Unders
50 Air Squats
4 HPSU
3 Power Cleans, 80/60kg
2 Muscle-ups
10 Burpee
400m Run
rest 90 seconds

08
7 Push Jerks, 70/50kg
60 Double Unders
50 Air Squats
4 HPSU
3 Power Cleans, 80/60kg
2 Muscle-ups
10 Burpee
400m Run
rest 90 seconds

09
8 Toes to Bar
7 Push Jerks, 70/50kg
60 Double Unders
50 Air Squats
4 HPSU
3 Power Cleans, 80/60kg
2 Muscle-ups
10 Burpee
400m Run
rest 90 seconds

10
9 Box Jumps, 30/24"
8 Toes to Bar
7 Push Jerks, 70/50kg
60 Double Unders
50 Air Squats
4 HPSU
3 Power Cleans, 80/60kg
2 Muscle-ups
10 Burpee
400m Run
rest 90 seconds

11
10 Power Snatch, 60/40kg
9 Box Jumps, 30/24"
8 Toes to Bar
7 Push Jerks, 70/50kg
60 Double Unders
50 Air Squats
4 HPSU
3 Power Cleans, 80/60kg
2 Muscle-ups
10 Burpee
400m Run
rest 90 seconds
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Wednesday PM:

Snatch Development:

3 x 5 snatch balance
(non heave)
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Snatch:

Isabel
30 squat snatches for time.
2sec pause at the knee for every snatch.
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Accesories:

5 x
5 dead stop snatch high pulls
5 max height box jumps
Rest as needed.

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