TRAINING APRIL 19-25

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SUNDAY

Sunday Fun Day!

MONDAY

10-9-8-7-6-5-4-3-2-1

L-Pullups
2 x Wall Ball Shots @ 20/14#

*Each time you drop the Wall Ball before completing your set, you owe 5 Burpees.

TUESDAY

Snatch Cycle Week 3

3 Position Pause Snatch

2 x 3 @ 70%
2 x 3 @ 75%
1 x 3 @ 80%

-then-

Snatch Pull

5 x 5 @ 90%

WEDNESDAY

Find a 1RM Bench Press

Cash Out (not for time)
40 GHD situps

*weighted with dumbbell, partial range of motion

THURSDAY

CONDITIONING:

Partner WOD

AMRAP 15 min
P1: 200m Row
P2: ME Pushups

*Switch partners every 200m
*Scored by total Pushups

STRENGTH:

Not for time:
20 weighted Pullups
20 strict Pullups
20 kipping Pullups

*Partition into sets as needed

*Compare to July 21st, 2014

FRIDAY

STRENGTH:

12 mins to find a 3RM Front Squat

CONDITIONING:

“DT”

5 RFT
12 Deadlift @ 155/105#
9 Hang Power Clean @ 155/105#
6 Push Jerk @ 155/105#

SATURDAY

SKILL:

EMOM 28 min
1st min: inverted hang to Back Lever
2nd min: 10-60 Double Unders
3rd min: ME Handstand walk
4th min: ME L-sit hold

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