Saturday April 14th 2018

5 sets @ high effort: 

10 double Hang KB Snatch @ 16kg/12kg  

10 step down box jumps - 30” /24"

10 pullups 

10 burpees 

2 min b/t sets 

+

right into (2 min after 5th set)

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5 sets @ high effort

10 burps 

10 pullups 

10 step down box jumps 

10 double hang KB snatch 

Friday April 13th 2018

A. Power Clean. Squat Clean. Split Jerk, 1.1.1 - work to a tough set, drop power clean and reset 

B. Front Squat @ 20X1, 3 reps @ 83% RM x 6 sets, 3 min 

C. Snatch High Pull. Squat Snatch, 1.1 x 8 sets, 1:30 min -all skill weight

D. 4 x 120 sec AD @ 85-90%/120 sec AD @ 50% - damper 5

Wednesday April 11th 2018

A. Back Squat @ 20X1, build to tough set of 4 reps 

B. Snatch Pulls, 3-3-2-2-1-1, 2 min - you choose weight, 3 should be above 1RM sq sn

C. Snatch Balance. OHS, 1.1 @ 225lb per min x 5 mins (have this weight be about 10% under 1rm SQ sn)

D. BTN Split Jerk, 1 rep per min x 15 mins - start light, and slightly increase weight (effort should be moderate) 

Tuesday April 10th 2018

EMOM x 30 mins: 

1st - 1 L Sit Rope Climb to 15ft 

2nd - 3-5 Ring Muscle-ups 

3rd - 5-8 double KB Push Press @ (32kg/24kg) or heavy weight

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4 sets: 

2 min Row @ 85-90%

2 min Row @ 50% - damper 5

Monday April 9th 2018

A. Power Snatch, work to a max 

B. Back Squat @ 20X1, 4 reps @ 80% RM-ish x 6 sets, 3 min  

C. Power Clean. Split Jerk, 1.2 x 6 sets, 2 min - all skill weight -- start light and end moderate

D. GH Raises @ 20X0, 9-12 reps x 4 sets, 2 min 

Saturday March 7th 2018

7 sets @ high effort:

2 burpee bar muscle-ups

4 step down box jumps - 30"/20"

6 shoulder to overhead @ 115lb/75lb

8 Russian KBS - 32kg/24kg

1 min b/t sets

--right into (after 1 min rest of 7th set) 

7 sets @ high effort:

8 Russian KBS - 32kg/24kg

6 shoulder to overhead @ 115lb/75lb

4 step down box jumps - 30"/20"

2 burpee bar muscle-ups

1 min b/t sets

Friday April 6th 2018

A. Squat Clean and Split Jerk, work to a tough single - not a max

B. Front Squat @ 20X1, 4 reps @ 79ish% RM x 5 sets, 3 min

C. Halting Snatch DL. Squat Snatch, 1.1 x 10 sets, 1 min - (all skill weight) 

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4 x 90 sec AB @ 85-90%/90 sec AB @ 50% - damper 5