Monday
Buy in – EA Warm up
10 Sets
200m Run
2 Rounds
5 Strict Pull Ups
10 Push Ups
15 Air Squats
Tuesday
can do Mondays murph prep or
Buy in – 2 Sets
2 min Skipping Practice / 15 Banded Face Pulls / 10 Pass Throughs / 10 Banded Monster walk forwards and backwards
A) 4 Sets
3x (1 High Hang Power Snatch + 1 Drop Snatch) @5/10 RPE
*Rest as needed between sets
*SPEED WORK: Meant to be with very light weight and working speed, explosiveness and timing
B) 3 Snatch @65% 1RM Snatch
2 Snatch @70% 1RM Snatch
1 Snatch @75% 1RM Snatch
3 Snatch @65-70% 1RM Snatch
2 Snatch @70-75% 1RM Snatch
1 Snatch @75-80% 1RM Snatch
3 Snatch @70% 1RM Snatch
2 Snatch @75% 1RM Snatch
1 Snatch @80% 1RM Snatch
1 Snatch @80-85% 1RM Snatch
1 Snatch @85% 1RM Snatch
1 Snatch @85%+ 1RM Snatch
*Rest as needed between sets
C) 3 Split Jerk @65% 1RM Split Jerk
2 Split Jerk @70% 1RM Split Jerk
1 Split Jerk @75% 1RM Split Jerk
3 Split Jerk @65-70% 1RM Split Jerk
2 Split Jerk @70-75% 1RM Split Jerk
1 Split Jerk @75-80% 1RM Split Jerk
3 Split Jerk @70% 1RM Split Jerk
2 Split Jerk @75% 1RM Split Jerk
1 Split Jerk @80% 1RM Split Jerk
1 Split Jerk @80-85% 1RM Split Jerk
1 Split Jerk @85% 1RM Split Jerk
1 Split Jerk @85%+ 1RM Split Jerk
*Rest as needed between sets
Wednesday
Buy in – 2 Sets
1 min Ski / 5 Double Push Up Burpees / 5 Russian KBS + 5 American KBS / 10 Birddogs / 10 Glute Bridge
Metcon – 2 Sets
25 Double Dumbbell Burpee Deadlift (2×35/25)
25/20 Calorie Ski
25 Double Dumbbell Snatch (2×35/25)
25/20 Calorie Ski
25 Double Dumbbell Devils Press (2×35/25)
*Rest 3 minutes between sets
can scale to 20 reps and 20/16 cals
A) 10 Back Squat @6.5/10 RPE
8 Back Squat @7/10 RPE
6 Back Squat @7.5/10 RPE
4 Back Squat @8/10 RPE
6 Back Squat @7.5/10 RPE
8 Back Squat @7/10 RPE
10 Back Squat @6.5/10 RPE
*Rest as needed between sets.
Thursday
Buy in – EA Warm up
Metcon – 3 Sets
15-12-9 (12-10-8 for Females)
Calorie Row
Calorie Ski
Calorie Bike
-rest 3-5 minutes between sets-
Friday
Buy in – 2 Rounds
10 Burpees / 10 Hang Power Cleans / 10 Side Plank Hip Drops / 30 Sec Dead Hang / 5 Scap Only Pull Ups
A) 5 DB Incline Bench Press @5/10 RPE
4 DB Incline Bench Press @6/10 RPE
3 DB Incline Bench Press @7/10 RPE
5 DB Incline Bench Press @6/10 RPE
4 DB Incline Bench Press @7/10 RPE
3 DB Incline Bench Press @8/10 RPE
5 DB Incline Bench Press @7/10 RPE
4 DB Incline Bench Press @8/10 RPE
3 DB Incline Bench Press @9/10 RPE
A2) 4 Weighted Strict Pull ups @8/10 RPE between each set
Partner Throwdown Friday – 14 Min AMRAP
Alternate each Round
12 Hang Power Cleans (95/65)
8 Lateral Burpees Over the Bar
April 26, 2026
