040819-041219

Monday 040819

On a 15:00 Running Clock

Build to a 5 Rep TNG Power Snatch

Workout

AMRAP X 10

30 Dubs or 100m Spring

10 Power Snatch (95/65)I(75/55)

*Athlete Choice

Tuesday 040919

Workout

6 Sets

AMRAP X 3

4 Burpee Box Jump Over

4 C2B Pull-Ups

Rest 1:00 b/t Set

Core Finisher

3 Sets

15 V-Ups

:30 L side plank

:30 R side plank

30 Russian Twist

:30 Hollow Hold

Wednesday 041019

For Time

1k Row

Rest as needed

AMRAP X 7

2 Front Squats (185/105)I(135/95)

4 Handstand Push Ups

Post Workout Strength

2 Sets

Max Front Squat

Thursday 041119

Strength/Skill

EMOMX8

1 Strict MU or 3 Strict MU Transitions

Workout

AMRAP X 15

60 KB Swings

50 Cal Bike/Row

40 TTB

30 Power Clean (135/95)I(95/65)

20 Muscle Ups (Bar or Ring)

Friday 041219

Workout

Two Part

I. On a 10:00 Running Clock...

Establish 5RM Deadlift

Rest 5:00

II.on a 10:00 Running Clock

Establish 3RM Thruster

Partner Finisher

2 Rounds For Time

200m Run

30 Air Squats

30 Up Downs

P1 Completes a full round while P2 rests. Each partner completes 2 full rounds.