Monday, 021317

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PR post training 
Weightlifting:

A. Power Snatch – 10 rm 

B. Push Press – 20 rm *no more than 2 attempts at a max here 

C. 10 min barbell only – skill work – athlete specific 
Conditioning:

A. 4 rds 

400m row 

40 du

15 box jumps 24/20 * step down 

12 ub clean and jerks 135/93. 115/83 

15 burpees over bar 

Rest 3:30 btwn

Gymnastics add on: 

 *for those focusing on hspu improvement and who have hit prior gymnastic add ons. Test this. One running clock right through 

:

50 strict hspu into 50 kipping hspu – AFAP
Bike : build out 

10 min @90%

Rest 4 min 

10 min max effort attempt (with what you have left)
Assistance Work – training Add ons:

A. 10 min of ladder foot drills work

B. 10 min of acceleration speed work – athletes choice 

C. Accrue 10 min in a split position – athlete chooses which and can’t switch during and throughout.