042318-042718

Monday 042318

Midline

5 Rounds

:30 Hold Clean Grip Overhead

:20 L Sit

10 Goblet Squats

Metcon

For Time: 10 Power Cleans (155/105) 50 Air Squats 10 Front Squats (155/105) 50 Air Squats 10 Push Jerks (155/105) 50 Air Squats 10 Clusters (155/105)

Tuesday 042418

Snatch

EMOM X 12

Min 1-3

3 Tempo Snatch 65%

Min 4-6

2 Tempo Snatch 70%

Min 6-9

2 Tempo Snatch 75%

Min 10-12

1 Tempo Snatch 80%

*if squat snatching is extremely difficult for you, stay lighter then the recommended weights.

AMRAP 9: 1 Ring Muscle-ups 1 Squat Snatch (135/95) 2 Ring Muscle-ups 2 Squat Snatch (135/95) 3 Ring Muscle-ups 3 Squat Snatch (135/95)

Wednesday042518

Strength

3X10 Back Squats

Conditioning

AMRAP 18: 21/15 Calorie Row 18 Jumping Lunges 15 AbMat Sit-ups 12 Hand Release Push-ups

Thursday 042618

Strengths

3X12 Romanian Dead Lifts

Dead Lifts

5X5

MetCon

27-21-15-9

Burpees

TTB

Friday 042718

Conditioning

1500m Row

150 Dubs

50 Shuttle Runs

150 Dubs

1500m Row