Monday – 04/05/21:
 
Strength:
E2MOM X 5
5 back squats @75%
*sets are across. Not building
“RENTS”
AMRAP 15
500/450m Row
40 Wallballs 20 / 14 lb
30 Alt DB Power Snatches 50 / 35 lb
20 Toes to Bar
*row goal sub 2:00. Wallball doable in at least 10’s. Snatches doable in 10’s. TTB doable in at least 5’s. Mod kipping leg raise.
Tuesday – 04/06/21:
Fitness Test (retest from 2/16/21)

3 rounds:
1:00 at each station
KB Single Arm Thrusters (55/35)
Sit-ups
KB swings (55/35)
Goblet lunges (55/35)
Calorie bike
Rest
Wednesday 04/07/21:
Clean & Jerk Technique:
On The 0:90 x 5 Sets:
1 Pausing Power Clean
1 Power Clean
1 Pausing Push Jerk
1 Push Jerk
*Pause 3 seconds in the catch postion of both the clean and the jerk. Build to AHAP but technique is the focus
“Wiped Clean”
5 Rounds On The 4:00:
30 Air Squats
20/17 Calorie Row
7 Clean and Jerks 115 / 85 lb
*clean and jerks are doable unbroken. Score is total working time. Goal is to have at least 1min of rest.
Thursday – 04/08/21:
TBD
Friday – 04/09/21:
Snatch Technique
On the 2:00 x 5 Sets:
1 Hang Snatch Pull
1 Hang Snatch High Pull
1 Hang Power Snatch
Strength:
EMOM X 5
5 back squats @70%
*sets are across.
“Muscle Memory”
5 Rounds For Time: 18min cap
12 Box Jump Overs (30″/24″)
9 Power Snatch 115 / 85 lb
6 Bar Muscle-Ups
*Athlete has a high level of confidence on box jump overs. Power snatches are doable in sets of 3s. Mod jumping bar MU or burpee pull-ups 1:1
Saturday – 04/10/21:
“Casino Royale”
AMRAP 20:
20 Hang Power Cleans 95 / 65 lb
20 Front Squats 95 / 65 lb
20 Push Press 95 / 65 lb
20/15 Calorie Assault Bike