4.1.17 Training Sessions (3)

 

GENERAL FITNESS
20-1 “Burpee Prison Run,” variant
20-16: KBS @ 60/45
15-11: Burpees
10-6: Deadlifts @ 225/155
5-1 Wall Walks
For time
Then:
Cool Down

 

 

WEIGHTLIFTING
Snatch Balance
3-3-3-3
Then:
Paused Snatch (3 sec above knee) – 20 minutes
Then:
Power Clean
3-3-3-3
Drop each rep (no TnG)
Then:
Deficit Clean-Grip Deadlifts
4×5, AHAP
Then:
20x BTN wide, pronated-grip Pull-ups (if shoulders permit)
In as few sets as possible
Then:
Core and fun “stuff”

 

 

STRONGFIT
Work up to a heavy 50′ Sled Push
Then:
30′ AMRAP
In teams of two…
30x Box Jump @ 36/30
30x Tire Flips
30x Strict HSPUs
30 Calories on Assault Bike
30x DB Squat Snatch @ 70/50
Then:
2 attempts to establish a max 100′ Sled HOH Rope Pull

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Stay hungry. Stay humble.