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041618-042018

April 15, 2018

 

Monday 041618

 

Strength

Back Squat

Build to a heavy set of 5

 

Conditioning

For Time: 
1,000 Meter Row
30 Deadlifts (225/155)
50 Lateral Barbell Burpees

 

 

Tuesday 041718

 

Gymnastics

3 Rounds

10 Toe To Rings

:30 HS Hold

10 Hips to rings

:20 L Sit

 

Helen

3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups

 

Wednesday 041818

 

Snatch

Empty barbell

3X3 OHS

Last OHS hold for 5 seconds

 

Snatch with (75/55)

3 sets

1 snatch dead lift 

1 Hang Snatch

1 Full Squat Snatch

 

Conditioning

5 Rounds:
400 Meter Run
15 Overhead Squats (95/65)

 

Thursday 041918

 

3 Rounds

10 strict press with dumbbell 

20 AbMats

 

For Time:
70 Double Unders
50 KB Swings (53/35)
70 Double Unders
50 KB SDLHP (53/35)
70 Double Unders
50 KB Hang Snatch (53/35)
70 Double Unders

 

Friday 042018

 

Build to a Heavy Clean and Jerk

 

Grace

For Time:
30 Clean and Jerks (135/95)

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