Tuesday

Pursuit

A. Power Snatch – 3,3,3,3,3. sm build RAN 12 min.

B1.  Pull-Up 5-7 reps, use up to 1" band assistance

B2. Perfect Push- Up – 8-10 reps, lower the assistance slightly from your normal level.

B3. GHD Back Ext – 10-12 reps

     3-4 sets, rest 60-90 sec
C.  5-7 Min TGU Practice 3 R/L

+

40-30-20-10 Row Cals 

15 1 A DB PP R/L + 1 TGU R/L b/t ea round.


 

Performance

A. Power Snatch - 3,3,3,3,3. build to a tough triple for the day in 12 min. RAN

B1. Strict C2B Chin-Up 2-3 reps @ 21x1

B2. 1 A Db Floor Press 5 R/L HEAVY

B3. GHD Bk. Extension – 10-12 rep

    4-5 sets, rest, 90 sec b/t.
C.  5-7 Min TGU Practice - 3 R/L at a tough wt.

+
FT:

40 Cal AD
30 KB Snatch 15 R/L (Grn/Yel)
30 Cal
20 KBS
20 Cal
10 KB C&J
10 Cal
+ 1 TGU R/L b/t ea. round after the KB movement.
*If you use Row, Cals are 50-40-30-20.