March 4, 2019

Tuesday

Fitness


3-4 Sets:
Deadlift, x8
SA OH, Opp Leg Step Up, x8/side
Back Extensions, x10-15
Dips, x6-12

For Time:
150 Double Unders
– Then –
4 Rounds:
20 DB Snatch (50/35)
20m SA OH Walking Lunge (50/35)
– Then –
150 Double Unders

Performance


Snatch Progression (Week 8 of 9)
Waveload:
Singles @ 82%,87%,92% 82%,87%,92% 82%,87%,92%

For Time:
21-15-9
Cal Bike
Pull Ups
Wall Balls
KB Swings (53/35)

Conditioning Express

15 Minute AMRAP
15 Russian Swings
5 Renegade Rows
15 Box Jump Overs
30 Russian Twists

Lower Intensity

a) RDL, 3×8-12
b) EMOM for 8-10 Minutes:
3-5 OHS or Practice for :30-sec
c) 2 OR 3 Rounds, each for Time:
10 Box Jumps
10 Burpees
15 Russian Swings (Heavy)
Rest as needed between rounds
d) 3 Sets:
8-12 Dips (Rings or Box)
8-12 Ring Rows