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Apr 4-Apr 10

MONDAY

A. 2 Power Snatch+1 Squat (ALL TNG)@65% EMOM 8

B. Back Squatx4x4@70%


For time:

120 DU

25 OHS@95/65

15 Pull ups

25 Power Snatch@95/65

15 Pull ups

120 DU


TUESDAY

A. 6-5-4

T2B

Hang Power Clean@115/75

Rest 2 min x4

*UB sets or reduce reps to stay UB


B. 2-2-2-2

Wall Walk

10-10-10-10

DB Thrusters

For time


C. 10 min EMOM

Min 1-10 GHD Sit ups

Min 2-25 FT DB Front Rack Lunge


WEDNESDAY

A. 10 min EMOM

1 Push Press+1 Push Jerk+1 Split Jerk@60% of Jerk


24 min AMRAP

8 Devil Press

30/20 Cal Row

60 DU


THURSDAY

A. 30 minutes

Min 1-30 sec Bike

Min 2-30 sec Row

Min 3-30 sec Ski


B1 Single Arm DB Floor Pressx6-8x4

B2. Single Arm DB Rowx6-8x4


FRIDAY

A. 1 Squat Clean+2 Front Squats EMOM 10@65%

B. Front Squatx4x4@70%


100 Bar Facing Burpees

Every minute including 0, complete 2 Squat Cleans


SATURDAY

With a partner

4 rounds

48 Cal Row

24 Bench

12 Strict Pull ups

48 Cal Bike

24 STO

12 HPC


SUNDAY

Run

500M

Rest 1 min

300M

Rest 4 min

x3


Then 15 min AMRAP

150 M Ski

5 burpee box jump overs

10 Ring Rows

15 KBS




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