4/4/2016– Monday


A. Five sets of:
Overhead Squat x 3 reps
Rest as needed

Build over the course of the five sets to today’s heavy triple.

Fitness: Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Goblet Squat x 10 reps (tempo – 3 second descent and 1 second pause at the bottom)
Station 2 – Reverse Snow Angels x 15 reps (perform slow and controlled)
Station 3 – L-Seated Dumbbell Press x 10 reps

B. Complete as many rounds and reps as possible in 10 minutes of:
3 Hang Power Snatches (115/75 lbs)
6 Overhead Squats (115/75 lbs)
9 Burpees Over the Barbell
12 Pull-Ups

Fitness: Complete as many rounds and reps as possible in 10 minutes of:

15 Kettlebell Swings
12 Alternating Reverse Lunges with KB in Goblet Hold
9 Burpees

 

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