Monday 4/1

Monday, April 01
A.
Power Snatch
5-3-1-3-5
80% of your 1RM

B.
AMRAP 16
15 Deadlifts (185/135)
15 HSPU
200m Run

Masters
A.
Same

B.
AMRAP 16
15 Deadlifts (135/95)
15 HSPU
200m Run

Friday 3/29

A.
Back Squat
5×4
Building to a Heavy Set

B.
18-15-12-9-6-3
Single Arm DB Snatch (50/35)
Burpee Box Jump Overs

Masters
A.
Same

B.
18-15-12-9-6-3
Single Arm DB Snatch (35/20)
Burpee Box Jump Overs

Thursday 3/28

A.
Sled Pulls
6x20m Sprints
Immediately into 15 Air Squats after each sprint
Rest to max recovery between sets

B.
AMRAP 14
Run 200m
10 Ring Dips
10 Front Squats (95/65)
10 Pull-ups
10 Box Jumps

Masters
A.
Same

B.
AMRAP 14
Run 200m
10 Box Dips
10 Front Squats (65/45)
10 Pull-ups
10 Box Jumps

Wednesday 3/27

A.
Skill Work: Rope Climb

B.
FOR TIME
30 Power Cleans (95/65)
1 Rope Climb
30 Wall Balls
1 Rope Climb
30 HSPU
1 Rope Climb
30 T2B
1 Rope Climb

Masters
A.
Same

B.
FOR TIME
25 Power Cleans (65/45)
2 Rope Laydowns
25 Wall Balls
2 Rope Laydowns
25 HSPU
2 Rope Laydowns
25 T2B
2 Rope Laydowns