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042318-042718

April 22, 2018

 

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

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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