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April 3-April 9

Monday

A. Back Squatx4x6-2@70%, 2@75%, 2@80% B. Front Foot Elevated Split Squatx8/legx4


12-9-6

Pull Up-strict if possible

Thruster@heavy


Rest


20 Devil Press

100 FT FR Walking Lunge@50/35

100 Pull ups*

100 FT FR Walking Lunge

20 Devil Press


*if you are not proficient in kipping pull ups (proficient=5-10 in a set comfortably), then reduce to 50-75 reps, ring rows will depend on your foot placement, 50 reps if doing 3-5 at a time, 75-100 reps if doing 10s


Tuesday

A. Muscle Snatch+Sots Press (3+5)x4 sets-work on your mobility with this!!!

B. Snatch Pull+Hang Snatch+Snatchx3@70%

C. Snatch-2 reps@5-10 pounds over B

D. Snatch Pullx3x3@5-10 pounds over C


10-8-6-4-2

DB STO@50/35

HSPU or Push Up


Rest 5 min


10-8-6-4-2

Bar MU (burpee pull up)

2-2-2-2-2

hand over hand sled pull (one sled length)


Wednesday

A. Push Pressx5x8-start at 70% and build each set by a little-last set should be about 85-88%


AMRAP 30

400M Row

100 FT Sled Push

400M Run

100 FT Sled Drag

800M Bike

30 Lunges


Thursday

MAKE UP DAY!


Friday

A. Clean+Jerk+Clean+Jerk+Cleanx4-between 70-80%

B. Pause Front Squat+Front Squat (2+1)x4x4-between 70-80%


800M Row

66 KB Jerks

125 FT HSWALK/200FT Bear Crawl/300 FT Farmers Carry


Rest


50 GHD Sit ups

12 Rope Climbs (24 Strict Pull ups)

50 GHD Sit ups

30 DB Box Stepovers


Saturday

10 minutes

42 Deadlifts

42 Box Jumps

30 Deadlifts

30 Box Jumps

18 Deadlifts

18 Box Jumps

Max Bike Cals with rest of time


Rest


10 minutes

42 Power Cleans

42 Wall Ball

30 Power Clean

30 Wall Ball

18 Power Clean

18 Wall Ball

Max Row Cals with rest of time


Rest


10 minutes

42 OHS

42 T2B

30 OHS

30 T2B

18 OHS

18 T2B

Max Ski Cals with rest of time


Sunday

A. Deadliftx4x6-2@70%, 2@75%, 2@80%


EMOM 40

1-12/9 cal Bike

2-3 RingMU OR 6 Dips

3-30-40 DU

4-5 Squat Cleans


Optional Aerobic

Row-Rest :45 after each set

1000M

900M

800M

ETC....down to 100M


Run-50 minutes....just go do it


Bike

6 sets

1:30 Fast

1:30 Easy

:30 Sprint

Rest 1:30 after each set


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