As we sprinkle AM sessions in throughout the week, we will be throwing two extra conditioning sessions in a week. You can do these any days of the week but aim to split up the sessions to maximize both AM and PM sessions with at least 90 mins -2 hours between sessions.

Monday – 4/2/18 – MS/Hi-Hang Snatch/ Condition/ Post Chain/ Core
AM Session: Row – 300m X 15 Sets – rest 1 min – aim for same output/Time every set
PM Session
1 Every 90 seconds, for 9 minutes (6 sets): Muscle Snatch x 1 rep (build over the 6 sets to something heavy for today)
2 Every minute, on the minute, for 12 minutes: High Hang Snatch x 1 rep @ 70-75% – (pause in the receiving position for 2 full seconds before standing)
3 21 Min EMOM
1 – 15/12 Cal Row
2 – 10 Push Press (115/75)
3 – 3-6 Burpee Ring Muscle Ups
4 A1) Glute Ham Raises X 5-7 reps @20X1 – rest 30 Sec
A2) Weighted Plank X 30 Sec -rest 30 Sec
A3) Hollow Rock X 20 Sec – right into
A4) Hollow Hold X 10 Sec – rest 2 min X 4 Sets
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