Monday – 04/12/21:

Strength
E2MOM X 5
3 back squats @85%
*sets are across. Not building

“Over and Out”
For Time: (12min cap)
20 Power Snatches 95 / 65 lb
20 Lateral Barbell Burpees
20 Overhead Squats 95 / 65 lb
20 Lateral Barbell Burpees
20 Squat Snatches 95 / 65 lb

*Barbell is light, movements are doable in 2 sets or less. Goal is barbell cycling, try to avoid singles. Mod power cleans, front squat, squat cleans if NEEDED.

Tuesday – 04/13/21:

Strength
EMOM X 5
10 Pendlay rows AHAP
*double overhand, no hook grip. Sets are across not building. Pick a weight that a max set would be about 15 reps.

“This Little Piggy”
3 Rounds For Time: (16min cap)
500m Row
21 Toes to Bar
12 Power Clean and Jerks 135 / 95 lb

*row pace goal sub 2:00/2:20. TTB doable in sets of 5’s at least. Mod kipping leg raise. Clean and jerks Doable in 3 sets or less. Fast singles okay.

Wednesday – 04/14/21:

Strength
Every 90s X5
10 DB bench press AHAP

“Rugrats”
On the 4:00 x 5 Rounds:
9 Burpee Box Jumps (24″/20″)
12 Double Dumbbell Front Squats (50’s/35’s)
15/12 Calorie Assault Bike

*Front squats doable unbroken. Bike pace goal 65/60rpm+. Score is total working time. This is a repeat from

Thursday – 04/15/21:
TBD

Friday – 04/16/21:

Strength
E2MOM X 5
5 back squats @77%
*sets are across.

“M.O.A.B.”
3 Rounds for Time: (14min cap)
5 Bar Muscle-Ups
10 Bar Facing Burpees
15 Deadlifts 225 / 155 lb
20 Wallballs 20 / 14 lb

*Mod jumping bar MU or burpee pull-ups 1:1. DL doable in 2 sets or less. Wallballs doable in 2 sets or less.