April 1st workouts

MONDAYWARMUP
2 rounds
15 squats
10 Pushups
15 ring rows

FRONT SQUATS
5 sets of 5 @70%
AND
DB BENCH
5 sets of 12

METCON
40-30-20 Pushups
*2 heavy rope pulls after each set
I have
Straight into without rest
20-15-10-5 DB Raises and Band Pressdowns
*2 light rope pulls after each set

TUESDAY
WARMUP
2 rounds
24/20 Cal bike
0:45 wall sit
5 squats
15 light DB shoulder press

Barbell Shoulder Press
3 sets of 8 @60%
And
DB Stationary Lunge
3 sets of 8 per leg, 3s lowering

METCON
2 sets, 2:00 rest b/t
3 sounds
24/20 Cal bike
15 unbroken wallballs

WEDNESDAY
WARMUP
2 rounds
1:00 bike
Without putting the bar down
5 deadlifts
5 back squats
5 overhead squats
5 push jerks

BACK SQUAT
3 sets of 12 @50%+

SQUAT SNATCHES
3 sets of 3
3 sets of 2
3 sets of 1

"GRACE"
For time
30 Clean & Jerks (135/95)
Target time 3:00
Time cap 6:00

THURSDAY
To be determined

FRIDAY
WARMUP
2 rounds
Row 20/16 cals
15 knee pushups
15 ring rows

SKI
3×1:45 on/0:45 rest
Then
ROW
3×1:45 on/0:45 rest

AMRAP 12
3-6-9-etc
Bench Press (52%)
3-6-9-etc
Strict Pullup

DEADLIFT
3 sets of 3 @80%

ACCESORIES
3 SETS not for time
12 barbell rows
15-20 back extensions 30" box

SATURDAY
WARMUP
2 rounds
24/20 cal bike
10 empty bar deadlifts
5 front Squats
10 push jerks
10 knee pushups

CLEAN & JERKS
EMOM 10
Starting at 60% and adding

0:00-5:00
21-15-9
Front Squats from the floor (55%**)
Bar facing burpees
5:00-9:00
Rest
9:00-14:00
9-15-21
Bar facing burpees
Front Squats from the floor
** If no front squat Max take 90% of back squat Max and right it in for front squat Max