20160404

Monday

1.  Clean and Jerk
EMOMx10:
Mins 1-5: 2 Clean and Jerks
Mins 6-10: 1 Clean and Jerk

2. Conditioning
5 RFT:
25 Calorie Row
16 C2B Pull ups
9 Push ups

Tuesday

1.  Conditioning

50 pistols

7 Muscle ups

10 HPC 175/110

 

2.  Accessories

A1. 15 cal easy row

A2. Ball walk out

A3 10 DB snatches

Use remaining class time

 

Wednesday

 

1. Snatch
A. 1RM Snatch Balance
B. Work up to a heavy Power Snatch + Hang Squat Snatch

2. Strength
Pause Overhead Squat – 5×2
*3 Second Pause in the Bottom

3. Conditioning
2 RFT:
20 Pull ups
30 Push ups
40 Situps
50 Squats

 

 

Thursday

 

Accessories

 

EMOM 9

Min1 Deadlift, 3 reps, heavy

Min2. DU/Practice

Min3. BTN PP, snatch grip x 5, heavy

 

EMOM 16 min: 10 cal row/ 10 kbs/ farmer carry to wall and back

 

 

Friday

 

1. Snatch
EMOMx10: 1 Snatches at 75%

2. AMRAP 12 of:
9 Sumo Deadlift 95/135
12 Wallballs (30/20)
:30 rest between rounds

3.  L sit holds:  10x 10s

Saturday

Teams of 3 complete (1 athlete works at a time):
3200m run

200 cal Row
100 Box Jumps
75 CJ, 135/95
15 Rope Climbs

 

Sunday

 

2k row, 2 min rest

400m run 4 min rest

1200m row, 2 min rest

400m run, backwards, 4 min rest

800m run, 2 min rest

400m run, backwards

 

40 CTB for time

die.