Week of April 8 workouts

MondayWARMUP
2 rounds
Bike 20/16 cals
15 rings rows
10 squats
10 pushups

2 sets, 3:00 rest bt sets
3 rounds
3 rope climbs
12 box jumps (24"/20")

BACK SQUATS
4 sets of 10 @55%+
and
SINGLE ARM DB SHOULDER PRESS
8-12 reps

METCON
10 rounds
4 strict pullups
8 pushups
12 squats

TUESDAY
WARMUP
2 rounds
10 runs
50 plate hops
10 double DB deadlifts
15 DB shoulder press

SQUAT SNATCHES
0-10 minutes to:
Level 1 – sets of 5 starting with empty bar
Level 2 – work to a heavy single
10-15 minutes to:
Level 1&2 – sets of 3 snatch pulls with last squat snatch weight

METCON

100-80-60
Double Under
20-15-10
Strict HSPU/Heavy DB Shoulder Press
10-8-6
Sandbag Clean 150/100

WEDNESDAY
WARMUP
2 rounds
20/16 cals on Machine of your choice
15 Squats
10 Empty BB Muscle Snatch

3 rounds
20 Wallball 20/14
6 Squat Snatch (66%)
Rest 5:00

Metcon (Time)
3 rounds
20 GHD Sit Up
5 Clean and Jerk (63%)

DEADLIFTS & RING ROWS
level 1 – 4 sets of 8 reps (55%+)

level 2 – 4 sets of 2 reps (85%+)
RING ROWS – 2s pause, 3s lowering
level 2 do false grip

THURSDAY
TBD

FRIDAY
WARMUP
2 Rounds
20/16 cals
10 double db deadlifts
30s handstand hold
10 db thrusters

1 Round
30 Very Heavy DB Snatches (level 1)(100/70)
50 DB Snatches (level 2)(50/35)
then
40/30 cal row
100′ HS walk/125′ bear crawl

1 Round
21-15-9
Dumbbell Thruster 50/35
*400m Row after each set of thruster

Deadlifts
3 sets of 5 @ 70% + 5 pounds

SATURDAY
WARMUP
2 rounds
20/16 cal bike
15 ring rows
15 squats
10 empty bar clean and jerks

9-7-5
clean & jerks (45%)
18-14-10
pullups

rest 3:00

11-10
clean & jerks
22-20
pullups

AMRAP 9
25/20 cal bike
33 squats

rest 3:00

AMRAP 9
25/20 cal bike
15 pushups