May 21st, 2018

MONDAY 

Fitness:

“A1. DB BP 4 x 6 @ 32×1 no rest no rest
A2. Inverted Row (Bar) 4 x 8 @ 31×3 rest 60-90 sec
+
4 sets
200m run
10 Burpee
10 KBS
200m run
60-90 sec rest b/n sets
+
3 sets
“”Core””
Flutter Kicks from Dead Hang 10-20 sec
Pike pulse 8-10″

Competition:

“A. Snatch- Work to a technical 1-1-1 x 4 sets rest 10,rest 90 sec
**HTLW across all sets if possible
B. OHS- Work to a tough 3 in 5 sets rest 2 min
+
Every 4 min x 4 sets
16 DB Snatch
100 DU
Sprint length of parking lot
**Last week of this session, challenge yourself
+
Gymnastics Core work
Mix Elements from last week”