Barbell AM
- In 10min:
Snatch Drop -MTR- 3-3-3-*3 - In 15min:
Hang Snatch w/ Straps -MTR- 3-2-1-1-1
- In 15min:
Mid-Thigh Block Power Clean -MTR- 3-2-1-1-1 - In 15min:
Block Push Jerk -MTR- 3-2-1-1-1 - In 10min:
Jerk Dip 3@75/120kg 3@85/140kg 3@100/160kg
In 15min:
Push Press -RFH- 5-4-3-2-1-1-*1
No extra time!
5min Rest
Complete as many rounds as possible in 18 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots to 20′, 16/20 pound ball
15 Sumo Deadlift High Pull 65/95#
In 12min:
Iso Core Work:
3xA.
a1. 1min/30sec each Same Arm, Same Leg Dead Bug
a2. 1min Pillar w/ 1 Leg Up 30sec each
a3. 1min/30sec Supine Plank w/ 1 leg up
a4. 30sec each Oblique Pillar w/ Knee Bent 90′
