Week 1/18: with a sprinkling of accessory work

#1
15 mins to find heaviest complex
1 p snatch + 1 high hang sq snatch + 1 low hang sq snatch +1 squat snatch

10 rounds for time of 
3 power snatch @80% of heaviest complex
6 burpees over bar
9 cal bike

#2
EMOM x 21 mins
min 1: 10 bent over barbell row
min 2: 10 bicep curl/arm
min 3: 45 sec plank hold

EMOM x 24 mins
min 1: max reps pull ups
min 2: max reps alt DB snatches @50/35#
min 3 and 4: 400m run
*rest any remaining time after run

#3
sumo deadlift
5-5-5-5-5
superset with 10 weighted good mornings and 25 v ups

AMRAP x15 mins
20 wall ball @20/14#
20 HRPU
20 cal row

#4 
run training
10 min AMRAP
run 200m rest, 30 sec
immediately into, 15 min AMRAP
run 400m, rest 1 min
rest 3 mins then... 1200m for time

#5
15 mins to find 1RH clean and jerk

5 RFT
5 muscle up
5 clean and jerk @70 of 1RH
15 cal bike


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