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Week of April 4, 2021

Monday

A. Back Squat-10 Minutes to hit a heavy double

Then, 1 rep EMOM 6@the weight you hit for 2RM

B. Hang Power Cleanx3x7@70% or more

+

5x min AMRAP

40 Double Unders

10 Lateral Bar Burpees (bring down if need to)

Max Squat Clean Thrusters 95/65

Rest 1 minute

Repeat for another 5


Tuesday

A. Hang Power Snatch-10 minutes to hit a heavy double

B. Overhead Squat-1 rep every :30 for 10 minutes-start at 60% and build if form is perfect

+

15 min AMRAP

15/9 Calories on Bike

15 Chest to Bar (ring Rows)

20 Alternating Hang DB Snatch


Wednesday

A. Front Squat-in 16 minutes

20 reps@75% (break however you want with great form)

10 reps@85%

5 reps@90% or heavier

B. Strict Press EMOM 10-3 reps-build every set

+

AMRAP 8

4 Bar Muscle Ups (sub jumping or other high skill)

10 DB Box Step Ups 24/20" 50/35 ONE DB

12 Toes to Bar

10 DB Box Step Ups

Rest 4 minx2


Thursday

A. Power Clean+Jerk+Split Jerkx3x3 (dont count building warm up sets)

+

5 rounds

24/18 cal Ski

200 FT Sandbag DBall carry

rest 2 minutes after each set

Adjust ski to hit under 4 minutes a round


Friday

A. Deadlift-1 rep every :30 for 8 minutes

B. Thruster-in 15 minutes hit 5, 4, 3, 2, 1

+

1000m Row

Then Partition Any Way:

60 HSPU

50 Bar Facing Burpees

40 Deadlift 275/185 (DL weight should be something you can do for 5s)

20 Min Cap


Sunday

20/16 cal row

10 Burpee box get overs

Rest 1:1

6 sets


"cool down"

3 rounds

15 VERY LIGHT cuban press

15 cat cow

15 deadbug each side

15 bulgarian split squat each leg






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