032921-040221

Monday 032921

Strength

4 Sets

1 Hang Squat Clean

1 Squat Clean

1 Front Squat

@80% of 1RM

*Rest as needed bt sets

**All 4 sets at the same weight

***Drop the bar after the HSC

4 Rounds For Time: 21/17 Cal Bike 20 Russian KBS 10 Shoulder to Overhead @115/80lbs Rest 1:00 bt rounds Tuesday 033021 7:00 EMOM 1 Squat Snatch + 3 Overhead Squats @75% of 1rm snatch *Focus on staying strong overhead and pushing the bar towards the ceiling

5 Rounds For Time: 7 Strict Pull Ups 12 Bar Facing Burpees 9 Deadlifts @225/155lbs Rest 1:00 or alternate rounds with a partner Wednesday 033121

5 Rounds For Time: 400m Run or 30/21 Cal Bike 100 DUs 500/400m Row 25 Sit Ups Rest 2:00 Thursday 040121 Bench Press 6x2 Reps @85% *Rest as needed bt sets **All sets at the same weight

3 Rounds For Time: 400m Run 7 Hang Squat Cleans (155/105) 10 Burpee to target Rest 1:00 10 Burpee to target 7 Hang Squat Cleans (155/105) 400m Run Rest 2:00 Friday 040221 Front Squat: 7x2 Reps @70-80% *Stay at the same weight each set for all 7 sets, work on good positioning and speed rather than load today, try going every 2:00 or resting 90 seconds between each set!

Every 2:00 x4 Rounds: 12/10 Cal Bike 15 TTB

Rest 2:00

Every 2:00 x4 Rounds: 12/10 Cal Bike 5 Bar Muscle Ups