Monday 4/15
A.
EMOM for 10min
1 Pause Power Snatch + 1 OHS
Pause 2 Sec at the knees
B.
EMOM x 7 minutes
7 Hang power snatch (95/65)
C.
15min AMRAP
5-10-15-20-25-30….
Alt. DB Snatches 35/25lb
Box Jump Over 24/20”
T2B
Tuesday 4/16
A.
4 Sets
3 Pause Back Squat at 60% of 1RM 3sec pause at the bottom
1min Plank
B.
For Time
200m Farmer Carry 2 x 53/35s
20 Alt. KB Suitcase Lunges 2 x 53/35s
40 Alt. Pistols
200m Farmer Carry 2 x 53/35s
20 Alt Front Rack Lunges 2 x 53/35s
40 Wall Balls 20/14lb
Wednesday 4/17
A.
4 Sets
10 DBs Bench Press
10 Weighted Ring Rows (Vest)
B.
E6MOM for 24min
300m Row
12 Double DBs Push Presses 2 x 50/30s
4 RMUs/ 10 Strict Pull Ups
30 DUs
Thursday 4/18
A.
24min EMOM
1 10/8 Cal Bike
2 20 Hand Release Push Ups
3 15 V-Ups
4 15 American KB Swings
5 15 Burpees
6 Rest
Friday 4/19
A.
EMOM for 8min
5 TnG Power Cleans @ 60% of 1RM
B.
10,8,6,4,2
Bench press
C.
For Time
30 DL 225/155lb
15 Wall Walks
Rest 2min
15 Power Cleans 135/95lb
30 HSPUs
Saturday 4/20
A.
Team of 2
For Time
3 Rounds
20 Burpee Box Jump Overs 24/20”
40 Double DB Clean & Jerk 2 x 50/35s
Rest 3min
3 Rounds
48/40 Cal Row
24 DB Devil Press 2 x 40/30s