FloTraining 4/9/18 - 4/15/18

FloTraining 4/9/18

EMOM 10:

2 weighted chest to bar chin ups

*use the same weight across all 10 sets

21-15-9 reps for time:

deadlifts (225/155)

toes to bar

hand release push ups

FloTraining 4/10/18

"The Big Clean Complex"

In 6 sets, work up to a heavy set in the following:

1 3 position clean

1 push press

1 3 position clean

1 push jerk

1 3 position clean

1 split jerk

*3 position clean: high hang, hang, ground

*must be unbroken

FloTraining 4/11/18

3 rounds for time:

20 handstand push ups

30 box jumps (24/20)

40 dumbbell snatches (50/35)

FloTraining 4/12/18

Rest

FloTraining 4/13/18

15RM Overhead Squats

For time:

100 double unders

400m run

500m row

FloTraining 4/14/18

For time:

400m run

21-15-9 reps:

kettlebell swings (70/53, USA)

wall ball (20/14)

burpees

GHD sit ups

400m run

FloTraining 4/15/18

Rest