April 10 – 16 programming!

Monday – Closed

Tuesday

Buy in – EA Warm up

A) Strict Press -10-8-6-4-2

AMRAP in 60 seconds of L Seated Strict Barbell Press @ Empty Barbell (45#/35#) After each set

Metcon – 3 rounds
12 Burpee Box Get Overs (30/24)
18 Strict Pull Ups

Wednesday

Buy in – 3 sets

200m Ski Or Row (moderate)
25 Single Unders
10 Step Back Lunge
10 Alt. Leg V-Up

A) 3 Pause High Hang Power Snatch @ 60% 1 RM Snatch
2 Pause High Hang Power Snatch @ 65% 1 RM Snatch
1 Pause High Hang Power Snatch @ 70% 1 RM Snatch
3 Pause High Hang Power Snatch @ 65% 1 RM Snatch
2 Pause High Hang Power Snatch @ 70% 1 RM Snatch
1 Pause High Hang Power Snatch @ 73% 1 RM Snatch
1 Pause High Hang Power Snatch @ 73% 1 RM Snatch
1 Pause High Hang Power Snatch @ 73% 1 RM Snatch

*Pause for 2 seconds in the receive position before standing

Metcon – For time

75-50-25
Double Unders
100’-50’-25’
Single Arm Overhead Dumbbell Lunge (50/35)
*15 GHD Sit Ups after each set

Friday

Buy in – 2 sets

200m Jog

10 DB Press light

10 Ring Row

10 Pause Goblet Squat w/ stretch in bottom of squat

Metcon – For time with partner

400m Run (together, at the same time)
40 Push Press (95/65) (split)
60/50 cal Row (split)
40 Pull ups (split)
60/50 cal Ski (split)
40 Push Press (95/65) (split)
400m Run (together, at the same time)

A) Back Squat – 6 sets to build to a heavy single under fatigue

April 11, 2023

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