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Monday 5/4/15

2
May

Monday 5/4/15

Warm Up

EMOM for 6 Minutes

Strength

For Time:

Empty Cans

4 months of training then:

Front Press 5,5,3,3,3,3 10 Ring Dips then 1 Bent Over Row 80KG/50KG then 6 Pistols
Band Rotator 90/90 3 Snatches Hypers 12,12,12,12 9 Ring Dips then 2 Bent Over Row 80KG/50KG then 6 Pistols
Band Pull Aparts x15 3 Box Jumps . 8 Ring Dips then 3 Bent Over Row 80KG/50KG then 6 Pistols
.

Less than 4 months of training then:

. ….
. 3 Hip Power Snatch to Overhead Squat . 1 Ring Dip then 10 Bent Over Row 80KG/50KG then 6 Pistols
. 3 Box Jumps . .