041618-042018


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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