MONDAY, APRIL 24th
A. Every minute, for 4 minutes (4 sets):
High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch
Rest 60 seconds, and then…
Every minute, for 4 minutes (4 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch
Rest 60 seconds, and then…
Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch
B. Complete as many rounds and reps as possible in 9 minutes of:
30 Double-Unders
6 Snatches (135/95 lbs)
TUESDAY, APRIL 25th
A. Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
followed by…
Back Squat x 1 rep @ 101+%
B. For time:
30/20 Calories of Assault Bike
30 Thrusters (115/75 lbs)
30 Chest-to-Bar Pull-Ups
WEDNESDAY, APRIL 26th
A. QUALITY 15 minutes: (3 sets)
Station 1 – Rope Climb Technique Work – no more than 3 ascents
Station 2 – Freestanding Handstand Hold Work - partner assist
Station 3 – Tuck Rock to Tuck Sit x 15 reps
B. Three sets, for max reps/calories of:
3 Minutes of Rowing (for Max Calories)
2 Minutes of Strict Handstand Push-Ups
1 Minute of Strict Pull-Ups
Rest 3 minutes
THURSDAY, APRIL 27th
A. Every 90 seconds, for 15 minutes (10 sets) of:
Clean x 1.1
(rest 10 seconds between singles)
Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+
B. Complete as many rounds and reps as possible in 10 minutes of:
5 Ground to Overhead (185/135 lbs)
10 Burpees Over the Barbell
15 Toes to Bar
FRIDAY, APRIL 28th
A. Every 2 minutes, for 16 minutes (8 sets):
Strict Shoulder Press x 3 reps
Suggested loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+
B. Every minute, on the minute, for 21 minutes: (7 sets)
Minute 1 – Russian Kettlebell Swings x 15 reps
Minute 2 – Push Press x 15 reps
(choose a weight that will challenge you in sets 4 & 5)
Minute 3 – Double-Unders x 40-50 reps
SATURDAY, APRIL 29th
Complete as many rounds and reps as possible in 3 minutes of:
10 Single-Arm Dumbbell Snatches (50/35lbs)
10 Box Jump-Overs (or Step-Overs) (24/20")
15 Wall Ball (30/20lbs)
Rest 3 minutes between sets, and complete a total of five sets.