Monday
Buy in – 2 Rounds
1 min row / 10 empty bar push press / 10 Arch Hollows / 20 Alternating Vsnaps
A) Single Arm DB Press x7 per arm
- after each set 10 PP at 30-40% of 1rm
- 5-6 sets to build
Metcon – For time
2 Rounds
15-12-9
Bupree Box jumps
Toes to Bar
Tuesday
Buy in – 2 Rounds
Burgener Warm up
A) Snatch Deadlift to Mid Thigh + Snatch Pull + Power Snatch – 4 sets 6-7/10RPE
B) Snatch Pull + Power Snatch – 3 Sets 7.5-8.5/10 RPE
Metcon – 10 Min Amrap
15/12 Cal Bike
10 Strict HSPU
Wednesday
Buy in – EA Warm up
A) 4 Narrow Grip Bench Press
+ 30 sec max wide push ups
rest 90 x5-6 sets
Metcon – 2 rounds one at 0:00 and one at 8:00
4 min AMRAP
4-3-2-1 Deadlift 255/165
6 C2B pull ups each round
in remaining time max cal row or ski
Thursday
Buy in – 3 Rounds
20 Jump Squats / 10 Cossack Squats / 5 YTWAs / 5 Lateral Box Step ups each side
A) Pause Low Box Squats x3
6 sets to build
Box set up just just above parallel
B) BB bent over row x10
4 sets at working weight
Buy out – 2 min each
Standing Quad stretch / Standing Split / Prayer
Friday
Buy in – 3 Rounds
10 Goblet Hold, Heel Elevated, Narrow Stance Deep Squat / 10 BB Glute Bridge / 10 Hammer Curls
Mobility – Wrist Stretch / Tricep Smash on BB
A) 10 Min EMOM – 2 Power Cleans @ 70-80%
B) 10 Min EMOM – 2 Split Jerks @ 70-80%
Metcon – For time
200m Run
15 Front Squat 95/65
200m Run
40 Sit ups
200m Run
15 Front Squats
200m Run
April 25, 2022
