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April 10-April 17

Monday

A. Back Squatx5x8-start at 70% and build each set, up to 88% if possible with great form

B. Front Foot Elevated Split Squatsx8/legx4


Every 3 minutes for 15 minutes

3-5 Muscle ups (Burpee Pull Ups)

8-12 T2B

8 Box Clear Overs


Tuesday

A. Sots Pressx5 sets-use your progressions and stretch!

B. Snatch Pull+Hang Snatch+Snatch@75%x3 sets

C. Snatchx1x2@78%, x1x2@80%

D. Snatch Pullx3x3@85%


20 min AMRAP

50 FT HSWALK or Bear Crawl

50 FT Carry or sled push

1 heavy ass sandbag clean

1 Rope Climb-legless if possible


Wednesday

A. Push Pressx3x2@70% x3x2@75% x3x2@80%

B. DB Bench Pressx12x3

C. Plate Front Raisex15x3


EMOM 21-30 depending on time

1-5 strict hspu or variation

2-5 strict pull up or VERTICAL asst pull (NO RING ROWS!)

3-10 GHD or weighted GHD


Thursday

MAKE UP DAY


Friday

A. Clean and Jerk (2+1) Every 1:15

2@70%

2@73%

B. Front Squatx2x4@75%

C. Bear Hug Carryx100FTx6


12-10-8-6-4-2-1

Thruster

*Increase weight each set and pick a final weight that is about 85% of your 1RM thruster


IF TIME: Core cash out

10-20 min EMOM

1-:20 Hanging Tuck Hold

2-:30 Hollow Rock

3-:40 Deadbug or Hollow

4-Rest


Saturday

Team Lumberjack 20

40 Deadlifts

Run 400M together

40 KBS

Run 400M

40 OHS

Run 400M

40 Burpees

Run 400M

40 Box Jumps

Run 400M

40 DB Squat Cleans

Run 400M


Sunday

A. Benchx5x8-start at 70% and build to 88% or close


EMOM 40

1-15/12 Cal Row

2-6 Devil Press

3-12/9 Cal Ski

4-3-5 Strict HSPU


Optional AEROBIC

Row:

1000-900-800-700-600-500-400-300-200-100 (Rest 45 after each set)


Bike:

10/8 Moderate

10/8 Sprint

10/8 Easy

x4

Rest 5 min


Repeat a second time


Then EMOM 6

10/8 Cal


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