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April 17-April 23

Monday

A. Back Squatx3x6-2@75%, 2@80%, 2@85%

B. REBSSx8/legx4


2 rounds

4 Ring MU or burpee pull ups

7 HSPU

16 KB Snatch

Rest 3 minx4


Tuesday

A. Sots Pressx5x4-warm up that OH position!

B. Snatch Pull+Hang Snatch+Snatchx3@75-80%

C. Snatchx1x4, 2@80%, 2@85%

D. Snatch Pullx3x3@88%


Every 90 sec for 12 min

20 DU

2 Wall Walks

2 bar MU or 2 Strict Pullups+2 Strict Dips or 4 ASST

Rest 2 min

Every 90 sec for 12 min

:20 Handstand Hold

1 Rope Climb or 3 ASST


Wednesday

A. Push Pressx4x4 2@80%, 2@85%

x3x1@88%

x2x1@90%


AMRAP 30-50 depending on time

2 minutes Bike or Run

100 FT Heavy AF any carry

20 GHD

750M Row

150 FT HSWALK or Bear Crawl


Thursday

MAKE UP DAY


Friday

A. Clean+Jerk+Clean+Jerk+Cleanx4 between 75-85%

B. Pause Front Squat+Front Squat (2+1)x4 between 75-85%


21-15-9

Bike Cals

Snatch@105/75


Rest as needed


EMOM 16

1-:45 machine of choice

2-5-15 reps of any gymnastics skill (they can be as complex as MU or easy as burpees)


Saturday

Teams of 2

4-6 rounds

Run 400M

400 FT Farmers Carry

30 Thrusters

400FT HSWALK or Bear Crawl

30 CTB or Pull up

400 FT Sandbag Carry

30 Bar Facing Burpees


Sunday

A. Deadliftx3x6-2@75%, 2@80%, 2@85%

B. Bench Pressx3x6 2@75%, 2@80%, 2@85%


EMOM 40

1-100-200M Run

2-6-10 T2B

3-50 DU

4-6 DB Snatch@HEAVY


Extra Aerobic

Row

1:30@Fast

2:30@recovery

x6


Bike

4 sets of:

10/8 cals moderate

10/8 sprint

10/8 easy

Rest 5 min


x2




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