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Monday 4/8/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of

7 Devils Press https://www.youtube.com/watch?v=IyvEJWLY14Q

7 DB cleans (2 DB’s)

150 m run

Workout Warmup:

Take exactly 10 min. to find your max Clean for the day.(power or squat)

Workout:

3 Four minute AMRAPS, resting 3:00 between:

27/21 Calorie Row

21 Dead lifts

15 Burpee Box Jumps

Dead lift weight

Round 1 – 225/155

Round 2 – 185/125

Round 3 – 155/105

Start each AMRAP with the row.

Score is total reps, 63 for men and 57 for women per round.

Lift:

Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 5 reps

Built over the course of the three sets.

Followed by….

Every 90 seconds, for 6 minutes (4 sets):
Snatch Push Press + Overhead Squat x 1 rep

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.
In 15 minutes, establish a 3-RM Hang Snatch

C.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean + Hang Power Clean + Power Jerk x 1 rep

*Sets 1-2 = @ 70% of 1-RM Power Clean
*Sets 3-4 = @ 75% of 1-RM Power Clean
*Sets 5-6 = @ 80% of 1-RM Power Clean

(Perform a power clean, lower the bar to just above the knee & perform a hang power clean, then perform a power jerk)

D.
In 15 minutes, establish a 10-RM Back Squat

E.
Three sets of:
Stationary Dips x MAX reps
Single Leg DB or KB Romanian Deadlift x 10 each leg
Rest 60 seconds

Skill:

10 min of hand walking practice, 50 GHD sit-ups during your breaks.

Earlier Event: April 7
Sunday Funday 4/7/2019
Later Event: April 9
Tuesday 4/9/2019