20140417.Friday

Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x2 - HS

Barbell - base percentage off high hang max
3x1 Muscle snatch
5x2 tall snatch

3x1 Muscle clean
5x2 tall clean + 1 jerk

strength:

a) 3x6 bent row

b) 3x3 pause FS - 3 sec in hole, up to 65% (keep it light)

Conditioning:
5 rounds of:
:40 ME 6/4″ Deficit HSPU
:20 Rest
:40 AD for Calories (or row)
:20 Rest
:40 TTB
:20 Rest

midline:
a) 3x10 GH extensions
b) 3x10 GH situps

Gymnastics:
HS or Mup practice, 10 min max

extra:
3x 1 min monster band hold
3x10 steps monster band walk (each side)