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Tuesday – 4/12

A.) Skill – EMOM 12min Even: 3 Muscle Ups or progression (any kind) - can also work on strict pull ups 3-5 reps Odd: 5 Burpee Box Jump (24/20) B.) 3 Rounds for time: 7 hang Power Clean & Jerk (155/105) 50 Double Unders

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Monday – 4/11

A.) 15 min to find a max of: 1 Hang Power Snatch + 1 Squat Snatch + 1 OHS B.) For time: 100 KB snatch (53/35) Cash out: 3 x 20 weighted sit up 3 x 20 superman or hip ext on GHD

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Friday – 4/8

Today should be a nice burner for everyone. Think of this as an Open workout, push hard but save some for the end and go hard for those extra reps at the end. Happy Friday!   A.) Hang Squat Clean & Jerk (anyhow): 5 x 1 – heaviest for the day *Start around 75% 1RM C & J and build from there if you are feeling good *scale: Hang Power clean & Push Jerk - work with something comfortable, go heavy if you feel good B.) 14min AMRAP 15 Clean and Jerk (95/65) 15 Box Jump (24/20) 15 Snatch (95/65)

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Wednesday – 4/6

A.) Tempo Front Squat: 5 x 2 (5.2.X.1) – 5 second negative, 2 second pause, explode up, 1 breath at the top *start around 65% B.) For time: 10-8-6-4-2 Front Squat (155/105) Muscle Up (bar or ring) – scale options: banded bar muscle up, muscle up transition w/ dip, banded strict C2B Cash out NFT: 30 V-ups 30 Banded Good morning 15 V-up 15 Banded Good morning

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Tuesday – 4/5

Don't forget, Run Squad has been moved to tonight at 5:30 and 6:30.  Also, tonight's Power Yoga has been moved to tomorrow (4/6) at 6:30.   A.) For time: 21 Dead lift (225/155) 21 HSPU 42 Double Unders 15 Dead Lift 15 HSPU 30 Double Unders 9 Dead Lift 9 HSPU 18 Double Unders *goal is under 15 minutes. Scale the reps to 15-12-9 before you scale the weight, but the weight can be scaled as well B.) 3 rounds for quality 20 L sit leg lift (over/back = 1) - over KB 3 Rope climbs 16 Single leg box Step

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Monday – 4/4

A.) Snatch: 5 x 1 @ 85% or higher – use last week’s 1RM *warm up to 85% of your 1RM last week and start with that weight. Move up in weight if you are feeling good. If you don't know your 1RM work on technique with something you are able to move well. B.) 3 rounds for time: 20 Thrusters (95/65) 20 SDHP (70/53) *goal: sub 10 - scale weight as needed to fit the time domain

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