Monday, 24 April

WARM UP

BACK SQUAT, 9 sets on 2:30

• 5 @ 70%
• 3 @ 79%
• 1 @ 88%
• 5 @ 73%
• 3 @ 82%
• 1 @ 91%
• Sets 7-9: Use to build to a 1RM for the day

“ouTWOrk everyone”

2 rounds for time, 20 min time cap

• 800m run
• 1000/900m row

***additional work***

POWER SNATCH (BEFORE)

in 15 mins, build to a heavy set of 10

SKILL CONDITIONING

For time:

• 100ft handstand walk
• 50% max bar muscle ups
• 80ft handstand walk
• 40% max bar muscle ups
• 60ft handstand walk
• 30% max bar muscle ups
• 40ft handstand walk
• 20% max bar muscle ups
• 20ft handstand walk
• 10% max bar muscles ups

GRUNT WORK

for time, 10 rounds

• 100ft sled push 90/45lbs
• 2-4-6-8-20-12-14-16-18-10 Burpees to target