4-8 MAY 2015

Warm-Up
10 SQT
10 weighted Sit-up...
10 Jumping Jacks (4 count)

Monday:
V:
SUPERSET
1 / ¼ Front SQT+ PWR Clean (135-185, 75-105)
1x8, 1x6, 2x4, 2x3, 1x6
*THEN*
15min Work
3 PWR Clean+Push Press
20 Double Under
N:
7min K2E
*THEN*
21-18-15-12-9-6-3-1
KB GoodMorning
Box Jump

Tuesday:
V:
SUPERSET
6 BSQT(70-80%) + Power Snatch(70-80%)
1x6, 2x4,2x3,2x2, 1x6
*THEN*
10RDS (NOT Timed)
5 Snatch High Pull (95-185, 75-135)
5 BTN Snatch Grip Press(95-135, 75-105)
*FULL EXTENSION/ HIGH ELBOWS, FULL lockout with shoulders/head through/ strong back*
N:
5rds
SQT 1 min
Jump rope 1 min
*THEN*
21-15-9
Box Dips
Burpees

Wednesday:
V:
Clean Pulls
5x5 @ 80%
*THEN*
SUPERSET
Bent Over Row+ Pull-up
5x10
*THEN*
2k ROW
3x1 min Plank Hold (weighted)
N:
20-16-12-8-4-2
KB Snatch
Lundge
*THEN*
3x1 min Plank

Thursday
V:
5 RFT
15 kettlebell swings,
10 deficit push-ups, hands on 25-lb. plates
Run 400 meters
N:
Intro Front SQT/ Thruster
*PVC or BAR*
THEN
12 min EMOM
7 Burpee
10 Situp

Friday:
!!!!!!!!FAMILY TIME!!!!!!!!!