032116 – Monday

Strength:

1. The Segment + Eccentric Pull-up  4sx5r (take 3-5 seconds to descend to a dead hang)

** Rest 90-120 seconds between sets

 

2. TRX/BB Assisted Pull-ups  3sx6r

** Rest 90-120 seconds between sets

 

3. BB Power Snatch (70% of best weight) 3sx3r

 

4. BB Snatch Balance (70% of best weight) 3sx3r

Conditioning:

10 min EMOM

  • ODD – 20 Russian swings
  • EVEN – 10 MB Slam Burpees

2 minute rest

10 min EMOM (starting at top of 22nd minute)

  • ODD – 20 lunges (10/leg)

EVEN – 15 wall ball

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