2018-04-16

April 16, 2018 admin

Mon
Strength
0-12min Snatch Low block
12-24min Heavy DL (double overhand)
24-34 3 sets Bar Dips; 3×1 legless rope climb

WOD
10->1 Box Jump
1->10 Pullup (c2b)

Tues
Xtra Cond
2/ partner do 300/240 cals on bike
Switch every 10 cals
Hold >300W 1st 100/80 cals; >400W 2nd 100/80 cals; >500W 3rd 100/80cals

WOD
EMOM 8 Min – 2 Power Snatch @ 80% max
then
7 Rounds
3 Power Snatch
9 Pushups
18 Air Squats

Wed
Strength
0-10min Behind Neck Split Jerk
10-22min Clean off low block
24-34min 3×12 DB Box Step-up (6 each leg); 3×50′ Zercher Yoke Carry

WOD
50-40-30-20-10
Double Under
Situps
Run 400m after each round

Thurs
Xtra Cond
For 18min
Bar MU practice
Every 3min do 50 DU

WOD
10min AMRAP
3,6,9,12 … etc
Thruster
Bar-facing Burpee

Fri
Strength
0-12min Snatch Pull – heavier than week2
12-24min Bottom up Front Squat (no shoes/belt)
24-34min 3×8 1-arm DB Bench; 3×12 Reverse Hyper

WOD
w/ a Partner
1k Row
150 Wall Ball
50 Cals Bike
30 Clean & Jerk
Run 800m

Sat/Sun
Xtra Cond
2 Rounds
Run 1 mile (easy pace)
10 Ring MU (quality)