50 calories Airdyne + 50 calories rowing
Green Band Routine
Tall Snatch w empty barbell
3 x 10
Snatch – 30 Min
Work to a heavy single for the day. No More than three misses in a row with a given weight. Work back down and up if needed. 10+ repetitions at 80% and above.
Clean & Jerk – 30 Min
Work to a heavy single for the day.
Same details as in snatch above.
Clean Grip RDLs
4 x 4 at 85% of best clean of the day.
4 x 4 max height box jumps