Monday040416

Skill
Bar Muscle Ups
Snatch

Fitness Strength
Every 90 seconds, for 18 minutes
(4 sets of each):
Station 1 – Romanian Deadlift
(with DBs or BB) x 6 reps @ 3011
(stick to the tempo – 3 second descent)
Station 2 – Supine Ring Row x 8 reps @ 2111
(get as horizontal as possible)
Station 3 – L-Seated Dumbbell Press x 8 reps @ 2111

Performance, Ninja Strength
Every 2 minutes, for 20 minutes
(10 sets):
High Hang Snatch + Hang Snatch
*Build over the course of the 10 sets to something heavy for today.

Fitness Workout
Three rounds for time of:
5 Renegade Rows
10 Strict Pull-Ups
20 Walking Lunges with DBs
(use the same weight DB as you choose for Renegade Rows)
*Renegade Row = Push-Up, Row Left, Push-Up, Row Right

Performance, Ninja Workout
Three rounds for time of:
5 Bar Muscle-Ups (or 10 Strict Chest-to-Bar Pull-Ups)
10 Deadlifts 275/185#
50 Double-Unders