Wednesday 5/1

A.
Hang Power Clean
4×4 reps (all at the same weight and without dropping the bar. Heavier than last week)
– rest 60 seconds between sets

B.
6 Rounds (with a partner)
8 synchro deadlifts (225/185)
18 box jumps (alt reps between partners)
20 synchro KB swings (70/44)
200m run

Masters
A.
Same

B.
6 Rounds (with a partner)
8 synchro deadlifts (155/115)
18 box jumps (alt reps between partners)
20 synchro KB swings (53/35)
200m run

Tuesday 4/30

A.
HS Walk drills-
1. handstand kick up practice with partner spotting, 15 attempts total
2. Handstand walk with partner spotting, 5-8 attempts total

B. Running clock-
0-15:00: 1 mile run or 2k row
15-30:00:
100 double unders
50 foot HS Walk
8 snatch (any style) 155/105#
16 OHS 155/105#
50 foot HS walk

A. Same
B. Running clock-
0-15:00: 1200 m run or 1.5k row
15-30:00:
150 single unders
50 foot bear crawl
8 snatch (any style) 105/75#
16 OHS 105/75#
50 foot Bear crawl

Monday 4/29

A.
Backsquat 4-6 reps (20XO)
– Rest 90 seconds
Repeat 3x
B.
1. 8-10 Strict Press (20XO)
– Rest 60 seconds
2. 8-10 Barbell RDL (30X0)
– Rest 60 seconds
Repeat 3x

C.
AMRAP 6
5 Burpee Over Barbell
3 Chest to Bar Pull-ups
1 Cluster (155/115)

Masters
A.
Same

B.
AMRAP 6
5 Burpee Over Barbell
3 Pull-ups
1 Cluster (105/75)

Friday 4/26

A.
Superset 3 times
1. Clean Grip Deadlifts (3021) 6-8 reps
– Rest 60 seconds
2. Half kneeling single arm KB Press (20X1) 6-8 reps
– Rest 60 seconds

B.
FOR TIME
800m run
Then
3 Rounds
12 devil presses (50/30)
12 DB Front Squats (50/30)
Then
800m Run

Masters
A.
Same

B.
FOR TIME
400m run
Then
3 Rounds
12 devil presses (30/15)
12 DB Front Squats (30/15)
Then
400m Run