| Monday – 4/2/18 – MS/Hi-Hang Snatch/ Metcon/ Post Chain/ Core | |
| AM Session: | Every 2 Mins X 6 Sets: |
| 1 – 300/250m Row | |
| 2 – 20/15 Cal AD | |
| 3 – 200m Run | |
| PM Session | |
| 1 | Every 90 seconds X (6 sets): Muscle Snatch x 1 rep (build over the 6 sets to something heavy for today) |
| 2 | Every 90 Sec X 8 Sets: 1 Hang Snatch |
| *Sets 1-2 – 75% with a 2-3 second pause in receiving position | |
| *Sets 3-4 – 80% with a 2-3 second pause in receiving position | |
| *Sets 5-6 – 85% | |
| *Sets 7-8 – 90% | |
| 3 |
5X3 Snatch DL @90% of Snatch RM – rest 1 min – Pause 1 sec at 1″ off ground+Above Knee Hang+ Hi-hang Snacth Position
|
| 4 | 3 Min AMRAP X 4 Sets: – rest 3 mins b/t sets |
| 200m Run | |
| 10 Bar FAcing Burpees | |
| 15 HPC @115/75 | |
| AMRAP PC+OH w/ remaining time | |
| 5 | A1) Glute Ham Raises X 6-8 reps @20X1 – rest 30 Sec |
| 10 Strict T2B @20X1 – rest 2 min X 4 Sets |