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052118-052518

May 21, 2018

 

 

 

Monday 052118

 

Midline

3 Rounds

50ft Walk Holding 2 Kbs 1 overhead 1 at waist 

20 weighted AbMat sit ups

1 Min plank

 

For Time:
10-9-8-7-6-5-4-3-2-1:
Clean and Jerks (115/80)
30 Double Unders After Each Set

 

Tuesday 052218

 

Strength

Strict Press

3X10

 

5 Rounds, On the 4:00:
30 Air Squats
20/14 Calorie Row
10 Lateral Rower Burpees

 

 

Wednesday 052318

 

Snatch Work

EMOM X12
First 3 Min- 5 Snatch Deadlifts + 3 Hang Snatches Empty Barbell

Second 3 Min- 3 Hang Snatches (Hold Catch Pos 4 Seconds)

Third 3 Min- 4 Power Snatches

Fourth 3 Min- 3 Squat Snatches

 

Choose one of the following options

Option A

For Time: 
21-15-9
Squat Snatch (95/65)
Chest to Bar Pull-ups

 

Option B

For Time:
15-12-9
Power Snatch (95/65) 
Overhead Squats (95/65) 
Pull-ups

 

Option C

For Time:
15-12-9
Power Snatch (75/55) 
Overhead Squats (75/55) 
Pull-ups

 

 

Thursday 052418

 

10 Rounds

5 Dead Lifts

5 Power Cleans

5 Shoulder To Overhead

135/95

 

 

Friday 052518

 

Conditioning

3 Rounds For Time:
500 Meter Row
400 Meter Run

Rest 3 Minutes Between Rounds

 

 

 

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