Friday 8.4.17

Training:

A.
3 sets of:
10 Lateral lunges
10 PVC overhead wall squats
30 sec runner lunge each side

B.
Every 90 sec x 7 sets
1 Power snatch + hang power snatch
* start @50% of 1RM

C.
Every 90 sec x 7 sets
1 PC and push jerk, building
* start @50% of 1RM

D.
5 min to complete:
60/45 Ab cals
max effort wall balls 20/14 in remainder of time

 

HIIT
7 min AMRAP
15 AB cals
15 push ups

rest 3 min

7 min AMRAP
15 Row cals
15 KB swings ( Russian )

rest 3 min

7 min AMRAP
Run 250m
DB push press