April 5th

Weightlifting:

1 RM split jerk

5x8 snatch-grip strict press

4x5 muscle snatch from bottom squat position @30-40% of max snatch

5x15 Incline DB bench press

5x8 DB rollbacks

Conditioning:

Alternating Minutes x 15 minutes (5 rounds)

15/12 Calorie Echo Bike

12 Strict Pull Ups

10 Dumbell Bench 70/50#

*Push the pace on the echo bike to make this EMOM tough. 

EMOM x 10 minutes

5 Muscle Ups