3 kierrosta

12 käsipainothrusteria (25/35lbs)
15 toes to bar
21 burpeeta

3 sets:
20 reps Handstand plate walks. Make sure to stretch and loosen your wrists before trying this. If you aren't comfortable in a handstand yet then scale this by doing it in a pike position with your feet on a box

10 Arch - Hollow rolls

Thursday 20th April 2018

SNATCH COMPLEX

Every Other Minute on the Minute x 7:
1 Snatch Deadlift + 4 Second Lower to the Floor + 1 Snatch High Pull + 1 Mid Hang Power Snatch + 1 Overhead Squat

Keep this complex relatively light today (70-80% of your Power Snatch 1RM) and focus on executing perfect positions on each movement.

Post loads to comments.
Exposure 2 of 8

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3 Rounds for Time:
400m Run
25 Burpees

Do your best to push the pace on this simple couplet today.

Post time and Rx to comments.

1) EMOM 7x3 Paused Front Squats @70-75%.
– 2 Second pause on each rep
right into,
2) EMOM 3x3 Touch n Go Deadlifts @same weight as Front Squat

Open 19:3???

Bench Press 5x5

BBG

1) 5X1 Clean from blocks (just above knee) – work to a heavy but perfect single for the day (preferably no misses), rest as needed

2) 5X1 Jerk from blocks – work to a heavy but perfect single for the day (preferably no misses), rest as needed

BB Cycling/Midline

1a) 3+1X5 Touch & Go Cleans (full) – three sets to work to a 5rm (see note for explanation of +1), rest 2:00

Note: The +1 set is an additional ME UB set @ 80% of the 5rm established in the first three sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar. The +1 notation will be used throughout this cycle.

1b) 3X1:30 ME Strict Muscle-Ups – rest 2:00

Conditioning

12 minutes to complete-

4 rounds of:

15 Shoulder to Overhead 135/95#
15 C2B Pull-ups
50 Double-Unders

With the remainder of the 12 minutes-

AMRAP of:

Lateral Jump Burpees (Burpee, then hop to the other side of the bar – this equals one rep.)

*Score is total reps of Burpees.

Rest Day
Try to hit a good amount of mobility today. Try out Mwod, or Romwod or hit up a local yoga class. Get your body and mind right for the rest of the weeks training!!!

”Simple Man”
For time:
15-10-5
Power Cleans (70, 47,5kg)
Front Squat (70, 47,5kg)

9 min cap

5 x 3 saksityöntö, telineestä tai maasta jos kevyt tanko