Basket Ball Week 3

Tuesday

The forbidden Fruit 

A. every 90sec – snatch 75% of 1rm 1. 1. 1 – x 8
B. emom – FS @20X0; 2-3 60% of 1rm speed focuse – 6-8mins
C. emom – 3 chin ups + 3 CTB chin ups + 1 bar MU – 5-7mins
+
6-8sets 90% effort
10 wall balls 20/14# 10′ target
2 Clean and jerk @ 225
25 DU
rest walk 45sec

Wednesday 

A. Power clean TnG cluster 2. 2. 2; rest 10sec/rest 3mins x 3
B. Split jerk from blocks 1. 1. 1 65% of 1rm – emom – 8-10mins
C. 5 sets of 5 for time 155/105# PC and jerk Tng grace style
+
Dyne 3 Minutes @ strong Pace 
rest 3mins x 8 all rows same pace
rest 5mins after the 4th row

Thursday: 

8min 85% effort:
Dye 15 Cal's
5 PS 135/95#

rest walk 3mins

8mins 85% effort:
8 box jump sd 24/20″
5 HSPU
5 CTB chin ups

rest 3mins

8mins 85% effort:
30 DU
5 burpees
8 walk lunges

rest 3mins

8mins 85% effort:
12 GHD Situps
6 ring dips
6 wall balls 20/14# 10′ target

Saturday AM:

A. back squat build to a tough triple in 12mins
+
for time:
5 PS 185/115#
5 burpees box jump overs 24″
4 PS 185/115#
4 burpees box jump overs 24″
3 PS 185/115#
3 burpee box jump overs 24″
2 PS 185/115#
2 burpee box jump overs 24″
1 PS 185/115#
1 burpee box jump over 24″

7min amrap
3 PC and jerk 135#
3 T2B
increase by 3 reps every round