Tuesday – 4/16/2019

The Workout for Tuesday is:

WARM-UP
(Primer/Mobility)
400m Run
Then
25′ Spiderman Lunge
25′ Samson Lunge
25′ Soldier Walk
25′ Inchworm + 3 Air Squats

(Specific)
Snatch/Clean & Jerk
General Warm-Up

SWEAT DAY!
Every 5 min. x 3 Rounds
-400m Run
-15 Power Snatches (95/65)
-Max Toes-to-Bar in remaining time…

Immediately into;

Every 5 min. x 3 Rounds
-400m Run
-15 Power Clean & Jerks (95/65)
-Max Toes-to-Bar in remaining time…

*Not gunna lie, this one is going to be hard. Please drop all 10s and 15s from the waist. NOT overhead.

EXTRA CREDIT
[Strength]
Power Clean
5 x 3 @ 75%
*These are not touch and go. Perform as drop singles.

Power Jerk
5 x 3 @ 65 %

Overhead Squat
5 x 3 @ 75%
*Feel free to practice Snatch Balance if you have trouble dropping under the bar when snatching.

[Gymnastics]
HSPU Volume
For Time
50 Strict HSPU
Sets cannot be bigger than 5 at a time.
Optional Cash-Out:
100′ HS Walk

[Accessory]
DTC Bulletproof
3 Sets
:30 on / :30 off
GHDSU
2 Sets
:30 on / :30 off
GHD Hip Extensions
1 Set
1:00 GHDSU

[Engine]
Row
1K/2:00/1k/1:30/1k/1:00/1k
Rest 2min. between each set
20/30/20/32/20/34/20 spm