April 9 - 15

Monday

Low Bar Back Squat
10x60%
8x 70%
6x75%
4x80%

*Superset
30sec False grip Hang on Bar
each round


WOD

3 rounds:
100m Farmers Carry @ heavy
25 Slam Balls @9/6
12min CAP


Tuesday

Hang Power Snatch +OHS
1x4@50%
1x4@60%
1x4@70%

WOD
1a) Every min on the minute for 6 Min
30's max effort Burpees + Push up
1b) Every min on the minute for 6 Min
30's max effort Pistols /Pistol to a Box
1c) Every min on the minute for 6 Min
30s max effort DB Snatch Alt arms


Wednesday

EMOM 9min
1. 4 Sumo Deadlift @7 to 8 RPE
2. 8-12 DB Bent Row 2sec pause at top
3. 30sec Hollow rocks

WOD
5 Rounds, Every 3 Minutes:
200 Meter Run
15 Pull ups


Thursday

WOD With a running clock

AMRAP 5min
5 x Single Arm DB Thruster 15/10
5x Burpees over the DB

Rest 3min

AMRAP 5min
10 Single arm OHS
20 Dubs

Rest 8mins

AMRAP 5min
5 x Single Arm DB Thruster 15/10
5x Burpees over the DB

Rest 3min

AMRAP 5min
10 Single arm OHS
20 Dubs


Friday

Strict Press (15min cap)
1 RM Test

WOD
EMOM 10min
3 Front Squat
3 Shoulder to Overhead
Start light, and increase as you go. Last 3 minutes should be very challenging but you can still get all 6 reps in the minute.


Saturday

Snatch 6×1 70-75%
Clean & Jerk 6×1 @ 75-80%

Over Head Squat 5x5
Start @ 40% of your 10RM


WOD
In Partners round by round
Complete as many rounds as possible in 20minutes

3 T2B
3 Pull ups
10 KB Swings #53/70
30 Double Unders


Sunday

“LINDA” AKA: "3 BARS OF DEATH"

10-9-8-7-6-5-4-3-2-1 Reps, For Time
Deadlift (1.5 bodyweight)
Bench Press (bodyweight)
Clean (3/4 bodyweight)