Monday
Buy in – EA Warm Up
A1) Back Squat x3 try to get a little heavier than last week
A2) DB Push Press x8
rest 90 x7 sets
B) 8 Min Amrap
12 Pull Ups
12 Box Jumps
Tuesday
Buy in – 3 Rounds (0-15)
300m Row/ski / 10 per arm Light KB High Pull / 10 Seated Tspine Opener / 20 Goblet Cossack squats
Mobility – Hand in high band
a) Snatch Push Press + OHS
(5+1) x2
(3+1) x3
rest 2 min between sets
end up around 85-95% of 1RM snatch
B) Snatch High Pull + Power Snatch + Snatch
(2+1+1) x2 @70-75%
(1+1+1) x3 @75-80%
rest 2 min between sets
C) 4RFT
Back Rack Reverse Lunge x16 @35-40% of BS 1RM
12/10 Cal Row/Ski
Wednesday
Buy in – 10 Min Skipping Practice
then 3 Rounds (10-20)
10 Push up to Down Dog
30 second hollow hold
A1) Bench Press x10 *building
A2) Vsnap x10 (2 second hold each rep in hollow)
rest 90 seconds x6 sets (20-40/45)
B) 25/20 Cal Bike or ski
15 Burpee Box Jump Overs 24/20
10 Power Cleans 135/95
rest 3 min
10 Power Cleans 135/95
15 Burpee Box Jump Overs
25/20 Cal Bike/Ski
Thursday
Buy in – 3 Rounds
50 Jumping Jacks / 10 Jump Squats / 10 Deadbug / 10 Banded Good Mornings / 30 sec plank
Mobility – Foam roll lats and tspine
A) Push Press – 5-3-1-5-3-1-10
rest 2 min between sets
B) for time
15-30-45-60-45-30-15 Double Unders (SU x2)
12 Db Clean and Jerks (Alternating) 50/35
start and end with skipping
Friday
Buy in – 2 Rounds
10 Cossack Squats / 10 Front Squats / 10 Push Press / 10 Power Snatch / 10 Arch Hollows
- Use light BB for warm up
A1) Thruster (from floor) 8-8-8-5-5-5-3-3-3
*building
A2) Max set of kipping T2B – keep form on point!
rest 2 min
B) For time –
35 Power Snatch 75/55
400 m Row
35 Power Snatch
Saturday
Pick a day you missed from the week!
April 19, 2021
