4/10/17-4/15/17


Published April 8, 2017


Monday
2 power cleans on the 45sec x12 @65% (of Sq clean)
15min max Front Squat
30sec on 30 sec off -15min
assault bike
double unders
wall balls

Tuesday
8 rounds
8 push press @65%
8 strict pull ups on rings
500m recovery row
(core work with remaining time)

Wednesday
5 rounds
200m Farmers carry @53/26
400m run
4 rounds of (1min rest between movements)
Handstand hold
Deadhang hold

Thursday
2power snatch on the 45sec x12 @65%(of sq snatch)
4x25 backsquat @75/55
10min igo-ugo
8 double kb thrusters @40/22
8/6 cal assault bike

Friday
3 jerks @70% (push or split) 1min rest x6
4x10-20 kip pullups(pick a number that's unbroken every time)
4 rounds of
750m row
40 HKR

Saturday
200m run
2 hspu
2 c2b
2 t2b
20 double unders
then 4,s-then 6,s then 8,s then back down to 2,s



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