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Friday, April 20th

A) Find 1RM Strict Press: 15:00

B)15 min EMOM:
1) 8 DB Thrusters
2) 8 Ring Dips
3) :30 ME T2B/K2C

Thursday, April 19th

A) 16 min Emom:
1) :30-:45 Ring Hold
2) 10 Handstand Weight Transfer
3) 10 Candlestick Roll-ups
4) Rest

B) Barbell Complex: 5 rounds Not for time
4 Snatch Grip Deadlift
4 Hang snatch pulls
1 Snatch
ME OHS

Wednesday, April 18th

A) Find 1RM Front Squat: (18 min)
5 @ 50%
4 @ 55%
3 @ 65%
2 @ 75%
1 @ 85%+

B) 15:00 amrap pairs:
Athlete1: 8 deadlifts @ 55% + 30 air squats
Athlete 2: 200m run + plank (if get back from run before partner finishes the squats)
Switch once air squats are completed.

Tuesday, April 17th

A) Deadlift:
2×4 @ 60% 2×3 @ 70%

B) 8 min Amrap:
15 C2B/Pull-ups
10 Snatches (75/55)
5 Overhead Squats (75/55)
50 DU/100 SU
**Rest 4 min***
4 min Amrap:
Bar Facing Burpees

Monday, April 16th

A1) Back squat: 3 x 5 @ 65%
A2) SA DB Strict Press: 3×5 ea
A3) 3 x 400m run

B) 20-15-10-5:(18:00 time cap)
Wall Balls (20/14)
Power Cleans @ 60% 1 RM clean
Sit-ups

Saturday, April 14th

A) 3 rounds Not for Time
8 SLRDL each leg
6 Box Jumps
(Box doesn’t need to be super high but each jump should be as explosive as possible with a solid landing. Take a few seconds between each rep.)

B) 12 Minute AMRAP in Pairs
1 working 1 resting
1 Deadlift (115/75)
1 Hang Power Clean
1 Front Squat
1 Push Press
Partner A performs as many reps as possible without setting the bar down. Once they have to set the bar down both partners do 5 Burpees then Partner B continues the circuit for as many reps as they can do until they set the bar down then both do 5 burpees again repeating for 12 min.

Friday, April 13th

A) Snatch 5 x 3
build to a tough triple
Squat Snatch if mobility and technique allow it, otherwise stick with Power Snatch

B) 9 minute AMRAP
25 Wallballs
50 Double Unders

Thursday, April 12th

A) 3 rounds Not for time
1 KB Front Rack Carry
16 DB Renegade Row (8 each arm)
30 sec Side Plank each side

B) 20 minutes easy pace
90 sec Row
30 sec Handstand Hold
15 KB swings
5 Strict T2B/K2C

Wednesday, April 11th

A1) Back Squat 6,4,4,2
A2) Strict Pull-up 4 x 5-10

B) Every 2 minutes for 5 sets
6 Power Cleans @ 165/115
15 Push-ups

Rest the remainder of the 2 minutes before starting back at the cleans

Tuesday, April 10th

A) 3 rounds Not for Time
16 KB Alt Arm Push-Press (8 each arm)
8 KB/DB SA Bent over Row @ 2021 Tempo (opposite hand on box or bench)

B) 17 minute AMRAP in Pairs
1 – 400m Run
2 – 10 Burpee Box Jump Overs
10 Pull-ups
20 Sit-ups

Change when runner gets back. Carry AMRAP on from where your partner finished