Friday: 070717 (1-5)


Warm-up:

MetCon:
Warm-up to 81% of Max HR – Recover to 67% HR

AMRAP 20:
200m Run
5 Pullup
10 Pushup
15 Air Squat
Recover to 67% of HR

Cool down to 81% of Max HR – Recover to 67% HR

Post Total number of rounds to comments:

Tuesday: 061317 (1-2)


Warm-up:

Weightlifting: Work up to x2 @8 RPE (Repeat) 4-6% Fatigue
Snatch

DE Lower: Work up to x2 @6 RPE (Repeat) 9-11% Fatigue
Speed Squat (Bands or Chains Optional)

Assistance Work up to x6-15+ @8 RPE (Repeat) 4-6% Fatigue
Pullup

MetCon
AMRAP 20:

20 Kettlebell Swing (1.5/1 Pood)
400m Run

(Recover to 67% HR after each round)

Post time per round to comments:

Thursday: 150212


Strength: (Pick One) Work up to x1 @9 RPE
3-Position Power Snatch:
3-Position Snatch:
Hang Power Snatch:
Hang Power Snatch + Snatch (1+2):
Hang Snatch:
Power Snatch:
Power Snatch + Snatch (1+2):
Snatch:

Assistance: (Pick One) Work up to x2-6 @9 RPE (Fatigue Drop) 4-6%
Hang Snatch High Pull:
Hang Snatch Pull:
Snatch High Pull:
Snatch Pull:

MetCon:
AMRAP 10:

2 Speed Squats
4 Ring Pushups
6 Pullups

Post total number of rounds to comments:

Thursday: 130627 (5-3)


WEEK 5: Day: 3

ME Upper:
1. Bench Press (Bands down): Find 1-3RM (#)

Accessory:
2. Press Exercise
3. Back Exercise

MetCon:
AMRAP 10:

3 Push Press 115/85#
6 Pullups
9 Air Squats

Post total number of rounds to comments:

Assistance:
4. Triceps Exercise
5. Biceps Exercise