April Week 3

Monday

7X1 Three Position Snatch (power position, hang, floor) – work to a max complex for the day, rest as needed Done, worked up to 145 

Strength

1a) 5X3 Paused Front Squat (3 count pause in rock bottom) – work to max triple, rest 90 sec. Worked up to 225 

1b) 5 Sets of 6 goblet squats Done holding a 25 lb weight 

Conditioning 

For time:

2 rounds of-

A) Row 500m All Out

Rest 1:00

B) Row 500m @ 80% of all pace from A

Rest 1:00 not too bad

Tuesday

7×1 Three Position Clean (power position, hang, floor) + Jerk – work to a max complex for the day, rest as needed

Strength/Skill

2a) 4X1:00 ME TTB – Rest 1:00

2b) 4X3 Push Press from the rack Rest 1:00

Conditioning

Run 800m
30 HSPU's
Run 800m

Thursday 

7×1 Three Position Clean (power position, hang, floor) + Jerk – work to a max complex for the day, rest as needed

Conditioning:

3 Rounds of:

A) 1:00 ME Burpees (100% effort)

rest 1:00

B) 80% of Burpees from A (in 1:00)

rest 1:00

Saturday 

1a) 5X3 Paused Front Squat (3 count pause in rock bottom) – work to max triple, rest 90 sec.

1b) 4X10 Ring Dips – if 10 reps UB are too easy add weight, rest 90 sec.

2) 10 Minutes to find max clean and jerk 

Conditioning:

5 rounds of:

2:00 to complete:

15 HSPU (strict if possible)
ME DU with the remainder of the 2:00

:30 Rest after each round