Programming 4/5 – 4/9

Monday
A.
Squat Clean
5,4,3,2,1,2,3,4,5

B.
4 RFT
15 Power clean & Jerk ( 115/75)
15 Box Jumps
400 m run

Tuesday
A.
Split Jerk
10×2

B.
On a running clock
Buy in
1,000 m row
(EMOM starts on a new minute when finish your row.)
12EMOM
10 HSPU’s / 4 wall walks
30 Ab mat sit-ups
12 Broad Jumps

Wednesday
A.
Skills
(Athletes pick)

B.
3RFT
100 DU’s
8 Muscle Ups / 15 pull ups
20 KB swings (53/26) American
20 Burpees

Thursday
A.
Over Head Squat
5,4,3,2,1,2,3,4,5

B. 18AMRAP
5 Snatch (50-60% of 1 Rep Max)
10 Back Squat (same weight as Snatch)
15 Hand release push ups
200 m run

Friday
A.
Front Squat
5×4

B.
For Time
10 Deadlift (185/135)
10 Front Squat (same)
15 Box over Jump (24/20)
10 Power Clean (same)
800 m run
10 Power Clean (same)
15 Box over Jump (24/20)
10 Front Squat (same)
10 Deadlift (same)

30min Time Cap