042318-042718

Monday 042318
Midline
5 Rounds
:30 Hold Clean Grip Overhead
:20 L Sit
10 Goblet Squats
Metcon
For Time: 10 Power Cleans (155/105) 50 Air Squats 10 Front Squats (155/105) 50 Air Squats 10 Push Jerks (155/105) 50 Air Squats 10 Clusters (155/105)
Tuesday 042418
Snatch
EMOM X 12
Min 1-3
3 Tempo Snatch 65%
Min 4-6
2 Tempo Snatch 70%
Min 6-9
2 Tempo Snatch 75%
Min 10-12
1 Tempo Snatch 80%
*if squat snatching is extremely difficult for you, stay lighter then the recommended weights.
AMRAP 9: 1 Ring Muscle-ups 1 Squat Snatch (135/95) 2 Ring Muscle-ups 2 Squat Snatch (135/95) 3 Ring Muscle-ups 3 Squat Snatch (135/95)
Wednesday042518
Strength
3X10 Back Squats
Conditioning
AMRAP 18: 21/15 Calorie Row 18 Jumping Lunges 15 AbMat Sit-ups 12 Hand Release Push-ups
Thursday 042618
Strengths
3X12 Romanian Dead Lifts
Dead Lifts
5X5
MetCon
27-21-15-9
Burpees
TTB
Friday 042718
Conditioning
1500m Row
150 Dubs
50 Shuttle Runs
150 Dubs
1500m Row