05/22/17

21
May

05/22/17

Monday

Lift
Fitness & Life
Every 2 minutes for 12 minutes
Snatch (Mid-Thigh from Hang)
60%/4
65%/4
70%/4
(75%/3)3

Metcon

Metcon (15 minute cut off)
Fitness & Life
3 Rounds:
10 Power Cleans (135/95)(115/80)(95/65)
10 Front Squats
10 Push Jerks
50 Double-unders or 150 single unders

Accessory(optional)

** We will be doing “Murph” on Memorial Day 5/29/17. Please see below for a mini program courtesy of Breaking Muscle. If you have a 2o/10 lb. vest keep it in your vehicle for training when your at the gym.

Every 2 minutes for 24 minutes
3 x 1-2-3-4 pull ups
3 x 2-4-6-8 push ups
3 x 3-6-9-12 squats

First 2 minutes do:
1 pull up, 2 push ups, 3 squats

Next 2 minutes do:
2 pull ups, 4 push ups, 6 squats

Next 2 minutes do:
3 pull ups, 6 push ups, 9 air squats

Next 2 minutes do:
4 pull ups, 8 push ups, 12 air squats.. then repeat from top for 2 more sets.

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