041524-041924

Monday

Pause Deadlift 

5 x 5 Slightly Building

*3 seconds at the knee

Start around 50% and build slightly.

Posterior & Pull 

 4 Rounds

Supinated Grip Inverted Row x 10

KB (2) Front Foot Elevated Split Squat x 16 (8/8)

Dumbbell(2) RDL x 10

Banded Good Mornings x 10-15

-rest 2:00-2:30

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Tuesday

Hang Snatch 

5 x 3

Start around 60% and build or stay.

Infinity War 

12min AMRAP

2 Snatch 80%

30 Double Unders

10 T2B

100m Run

 

Fitness:

Cleans

or

6 Double DB Snatch

50 Single Unders

10 Sit-Up

100m Run or 250m Bike

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Wednesday

Back Squat 

4sec down, 2sec pause in the bottom, fast up

6 x 4 65-75%

Start at 65% and build to or around 75%.

Lost Keys 

15min Flow

1000/800m C2 Bike or 24/20 Cal Echo Bike

10 Strict Pull Ups

20 Push Up

500/400m Ski

10 Goblet Squats

20 Step Ups

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Thursday

Team of Two

4 Rounds

40 Wall balls

20 Hang Power Cleans

20 Pogo Burpees

200m Farmers Carry

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Friday

Skill WRK

12 min EMOM

-:30 Hollow Hold

-8-12 Kip Swings

-:40 Pull Up/C2B, Attempts, butterfly, or Kip Swings with a togh pull

-Rest

*DO NOT RIP YOUR HANDS, THIS IS TO HELP YOU NOT TO HARM YOU

4 Sets

3:00 on / 1:30 Off

200ft Shuttle Run

10 DB Bench

Max Cal...

Round 1,3 - Row

Round 2,4 - Ski