4/17/17

AM

A. Snatch Positional Work x 10 minutes (pick the position you'd like to work on and we will focus there). Position one. 

B. Every 30 seconds x 15 mintues

Interval 1: Drop Snatch x 1

Interval 2: High Hang Snatch x 1

Interval 3: Snatch x 1

*all at 70-75% - 10 sets of each* 90#

C. Snatch Pull x 2-3 reps @ 95% rest 1:30 x 5

135# 

D. Every 2:30 x 15 minutes (6 sets)

Front Squat

set 1 & 2 - 4 @ 70% 180#

set 3 & 4 - 4 @ 75% 195#

set 5 & 6 - 4 @ 80% 205

Done.  

E. Banded Glute March (holding 60# sandbag) x 3 minutes rest as needed x 2 sets 

Done (80# sandbag)

PM

EMOM x 16

minute 1 - 2 Legless Rope Climbs (from standing - no jump)

minute 2 - 2-3 Ring MUs

minute 3 - 1 HSW Around Box per direction - keep a super high pike position

minute 4 - 5 Strict HSPU + 10 Kipping HSPU 

Done. Everything was fine besides mu's. only able to do first set 3 ub. The rest singles. I struggle with mus when my shoulders are fatigued. 

Minute 4 with hspu was all ub

+

EMOM x 15

minute 1 - 10 Calorie Assault Bike

minute 2 - 15 Wall Ball Shots 20#

minute 3 - 10 Burpee BJO 20" 

Done. 

Finisher:

3 sets:

:30 DB Press @ 5# (fast)

:30 DB OH Hold @ 5#

into

Max reps Banded Lat Pulldowns *to fatigue*

rest as needed. Done