If possible do two sessions. Warm up+Lifting in AM. The rest in the PM.

Warm up: 11 wallballs every :30 x 5 min

A. 4 sets 2 Full Snatch+2 Overhead Squats

B. 4 sets 2 Snatch Balance+2 Overhead Squats

C. Class skill: 10 min emom 3 touch and go deads at same weight.

On A and B all four sets should
working sets with the final set
being the heaviest of all.

C should be the same weight for
all sets. Think heavy but doable

Second session:

D. 7 min clock

250’ hsw(50’ increments)

25 muscle ups

max power cleans 205/135

E. Every 6 min for 30 min

row 750 m

F. 800 m D-Ball Carry 100/70

alternate between front of body and shoulder every :30.


Sunday, April 8th, 2018 at 10:05 am / Competitive