April 3

Monday Late Start

7X3 Hang Snatch (just above knee) – work to a max triple for the day, rest as needed

Conditioning:

50 Double-Unders
25 6″ Target Burpees
15 Hang Power Snatches 115/75#
25 6″ Target Burpees
50 Double-Unders

Tuesday

5X3 Hang Clean + 1 Jerk (just above knee) – work to a max triple for the day, rest as needed

Conditioning:

5 rounds of:

200m Run (left corner and back)
1 Rope Climb 15′ (legless if possible)
7 Hang Power Cleans 135/95#

Rest 1:00

Thursday 

4X10 Front Squats – work to a heavy but not maximal set of 10, rest 2:00 between sets

All sets done at 185 (Got pretty tough) 
EMOTM alternating for 15 minutes
4X5 Strict Weighted Pull-up – heaviest possible  – rest 2:00 
Standing Row (10)
Goblet Squats (5) work on technique 
Done... I was pretty tired today but got through the workout. Finished up with 7 sets of 15 cable rows at 120 with 1 minute rest in between sets. Im going to go up in weight and see if I can do it again next week. 

Saturday:

15:00 to establish a 1RM Clean and Jerk Worked up to 245. Cleaned 255 easily but failed on the jerk 

Conditioning:

3 Rounds

5 Power Cleans @ 185

100 Double Unders

3 Rounds

3 Power Cleans @ 195

50 Double Unders

3 Rounds

1 Power Clean @ 205

25 Double Unders... Lets go! 

Really good. Lots of double unders which are always fun. I started doing thrusters but my wrists and shoulders seemed to hurt a lot. I really tried to keep my hips down and my torso upright. It makes the clean a lot easier. 

thats it.