1/16/17

AM
A. Snatch Positional Practice x 10 minutes done.
B. Snatch First Pull (to knee) x 3 reps (2 second pause) rest 2 minutes x 4 sets (use 150#)done.
+
EMOM x 20
odd - 4 TNG Clean & Jerks 115#
even - 10 Calorie Assault Bike
Done on pace. Did 5 reps @125# all ub TNG like it was supposed to be last week.

Finisher:
3 sets (not timed):
5 Landmine Row/Arm
10 BB Hip Bridge AHAP
30 Second Single Arm Plank/Side
Done.

PM
Warmup:
2 sets:
Bicep Opener
Tricep Opener
Done.
+
5 sets:
MU Transition Drill x 2-3 reps (purple band)
rest 1 minute bt reps. Done
+
5-10 reps of Ring Kip Swing + Pull to Hips
Done.
+
5 rounds @ 90% effort:
500m Ski Erg
50 Double Unders
1 Muscle Up
10 Chest 2 Bar Pull-Ups
rest 2 minutes
Done. All c2b ub minus last round (8,1,1)