The Week of: 04-15-19

Monday 15-APR-19

Olympic

Every 90 Seconds for 10 Rounds

5 Lateral Burpees Over Bar

1 Hang Snatch + 1 Full Snatch

@70%-75%

Conditioning

AMRAP in 8 min:

10 Thrusters (95#/65#)

10 C2B Pull-ups

Tuesday 16-APR-19

Strength

E2MOM for 12 min:

10 UB Deadlifts (AHAP)

Conditioning

AMRAP in 6 min:

8 Cal Row

50ft Plate Push (45#/35#)

-rest 2 min-

AMRAP in 6 min

8 Cal AB

4 SB Cleans (150#/100#)

-rest 2 min-

AMRAP 6 min:

12 BJO (24”/20”)

12 KB Snatch (6R, 6L, 53#/35#)

Wednesday 17-APR-19

Conditioning

E3MOM for 24 min:

400m Run

ME Burpees

Midline

4 Rounds For Reps:

:40 ME Abmat Sit-ups

:40 Hollow Hold

:40 ME Russian Twists

*rest 1 minute

Thursday 18-APR-19

Strength/Volume

Alt. EMOM for 15 min:

-200m Row

-20 RKBS (AHAP)

-10 Bench Press (AHAP)

Conditioning

3 RFT

21 STOH (115#/85#)

18 FR Lunges (115#/85#)

3 Rope Climbs

*15 min cap

Friday 19-APR-19

Olympic

Every 90 Seconds for 10 Rounds

1 Pause Power Clean (@ Knee)

+ 1 Power Clean

+ 1 Front Squat

@ 75%-80% of 1RM

Conditioning

For Time

100-80-60-40-20

Double-unders

25-20-15-10-5

TTB

5-4-3-2-1

Squat Cleans (225#/155#)

*18 min cap

Saturday 20-APR-19

Conditioning

For Time

1 Mile Run

30 HSPU

20 Dbl. DB Snatch (50#/35#)

-rest 1 min-

800m Run

25 HSPU

15 Dbl. DB Snatch

-rest 1 min-

400m Run

20 HSPU

10 Dbl. DB Snatch

Bonus

Sleds + Midline