Wednesday 18.04.2018


Fitness: 1) Power Snatch, build to a Heavy set of 5

2) "Elbow Grease"

EMOM x 14 (7 Rounds)

Odd: 12/10 Calorie Row

Even: 1:00 Max Med Ball Squat Cleans 14/10

Performance: 1) Power Snatch, build to a Heavy set of 5

2) "Elbow Grease"

EMOM x 14 (7 Rounds)

Odd: 15/12 Calorie Row

Even: 1:00 Max Med Ball Squat Cleans 20/14

Competition: 1) Strict Press, 4x6 (modest increase over last week)

2) OTM x 10: 1 Snatch High Pull + 2 Hang Power Snatch

(40/40/45/45/50/50/55/55/60/60% of 1 RM Snatch)

3) "Elbow Grease"

EMOM X 14 (7 Rounds)

Odd: 14/10 Calorie Assault Bike

Even: :30sec Max DB Snatch 50/35


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