Tuesday:
Aridyne or Assault bike 45 on 45 off 5 rounds
Aridyne or Assault bike 45 on 45 off 5 rounds
Warmup: Annie @ 70 % warmup pace dont burn self
30 minutes of Hang snatch work work up to around
Heavy one arm farmers 5x100 ft each arm OH squat
3 Position cleans: 10x1 working to heavy hang clean low
Air Dyne: 10 rounds 30 on 30 off Back
Oly Skill: 15 mins of snatch class then work up
Front Squat: 7x3 Oh squat (sean, tj, mike C) 6x6
Optional recovery/rest day
Clean Complex:(all) Full clean + below knee hang full clean