12.10.2018

Monday

Skills and Drills:

4 Rds

50 DU

ME UB Muscle Up

Rest 1min

For Reps

BB CYCLING:

Hang Power Snatch Below Knee

50% 1x3, 60% 1x3, 65% 1x3, 70% 2x2

Strength:

Snatch High Pull standing on riser (25# plate)

80% 2x3, 85% 2x3

Weighted Hip Ext

4x7 HAP

Back Squat

60% 1x3, 70% 2x3, 80% 1x3

WOD:

Perform 5 rounds, each for time of:

15/12 cal bike

15 Clean & Jerk (95/65)

Rest 3 minutes between rounds