The Week of: 04-01-19

Monday: 01-APR-19

Conditioning

AMRAP 16

2 Rounds:

16 Box Step Overs (24/20”) (50/35#)

12 C2B Pull-ups

8 Double DB Snatch (50/35#)

2 Rounds:

16 Box Step Overs (24/20”) (50/35#)

12 HSPU

8 Double DB Snatch (50/35#)

*score is total reps completed

Strength

EMOM 15

1 Back Squat

2 Back Squats

3 Back Squats

4 Back Squats

5 Back Squats

*start at 65-70%

**increase weight every 5 minutes

Tuesday: 02-APR-19

Conditioning

6 RFT:

400m Run

5 Squat Cleans (225/155#)

*20 minute cap

Midline

Alt EMOM 12

ME AbMat Sit-ups

ME Hollow Hold

Wednesday: 03-APR-19

Olympic

15-20 minutes working to a heavy Split Jerk

*tech work for those new to the movement

Conditioning

5 RFT:

5 Deadlifts (315/205#)

15 BFB

75 Double Unders

*18 minute cap

Thursday: 04-APR-19

Body Building

Alt EMOM 12

ME Strict Supine Pull-ups

ME Strict Press

-Rest 3 minutes-

Alt EMOM 12

ME Calorie Row

ME DB Bench

-Rest 3 minutes-

E2MOM 12

20 V-Ups

ME BTN Tricep Extension

*you go, I go with a partner of equal strength

**weights should be light enough to get 10-15 UB reps each round

Friday: 05-APR-19

Olympic

E2MOM x 6

2 Squat Snatch @ 80-85%

ME Rope Climbs

*rest 1 minute

Conditioning

CTL 10

3-6-9-12…

Snatch (75/55#)

TTB

*score is total reps completed

Saturday: 06-APR-19

Conditioning

With a partner; complete:

AMRAP 40

80 WBS (20/14#)

60 AKBS (70/53#)

40 Thrusters (95/65#)

60 Box Jumps (24/20”)

80 Calorie AB

*score is total reps completed