Monday 04/13/20:
Snatch Technique (A)
On the 0:00
On the 2:00 x 5 Sets:
3 Muscle Snatches
2 Pausing Overhead Squats
1 Pausing Snatch Balance
Snatch Technique (B)
On the 10:00
On the 1:30 x 5 Sets:
1 Snatch Pull
1 Hang Squat Snatch (just above knee)
1 Hang Squat Snatch (just below knee)
Stamina Squats
On the Minute x 10:
1 Front Squat
3 Back Squats
Conditioning
“Powerhouse”
On the 5:00 x 5 Rounds:
21/15 Calorie Bike Erg
15 Double Dumbbell Power Snatches (35’s/20’s)
9 Thrusters (135/95)
HOME WOD:
“Castaway”
AMRAP 20:
4 Strict Pull-ups
8 Burpees
12 Single Dumbbell Step Back Lunges
“Castaway” (No Equipment Version)
AMRAP 20:
8 Odd-Object Rows
8 Burpees
12 Odd-Object Step-Back Lunges
Pulling work:
5×10 each arm: lawnmower pulls AHAP
Tuesday 04/14/20:
Gymnastics Skill
“Strict JT”
21-15-9:
Strict Handstand Push-ups
Strict Ring Dips
Push-ups
Conditioning
“Woodworker”
For Time:
100 Double Unders
75/50 Calorie Row
50 Burpee Box Jumps (24″/20″)
75/50 Calorie Row
100 Double Unders
Aerobic Threshold Intervals
Choice of Machine:
3 Rounds:
1:00 Recovery Pace, :45s Moderate
:45s Recovery pace, :30s Hard
:30s Recovery Pace, :15s Sprint
HOME WOD:
CrossFit games open workout 2
For time
100 double unders
21 burpees
75 double unders
15 burpees
50 double unders
9 burpees
*15min cap
Wednesday 04/15/20: 
Snatch Pull Complex
On the 2:00 x 5 Sets:
1 Pausing Snatch Deadlift
1 High Hang Snatch Pull (pockets)
1 Hang Snatch Pull (knees)
1 Snatch Pull (floor)
Conditioning
“Snake Bite”
21-15-9:
Squat Snatches (95/65)
Chest to Bar Pull-ups
Body Armor (A)
3 Giant Sets:
Romanian Deadlifts*
Dumbbell Bench Press
Rest 2 Minutes Between Sets
Body Armor (B)
3 Giant Sets:
9 Strict Toes to Bar
15 GHD Sit-Ups
21s L-Sit on Paralettes
HOME WOD:
“Mashed Potatoes”
On the 0:00
Round #1:
5 Rounds of “Strict Cindy”
50 Single Dumbbell Power Cleans
On the 8:00
4 Rounds of “Strict Cindy”
40 Dumbbell Goblet Squats
On the 16:00
3 Rounds of “Strict Cindy”
30 Alternating Single Arm Squat Clean Thrusters
*1 round of Cindy: 5 pull-ups, 10 push-ups, 15 air squats
“Mashed Potatoes”( No Equipment Version)
On the 0:00
Round #1:
5 Rounds of “Sindee”
50 Odd-object Ground to Shoulder
On the 8:00
4 Rounds of “Sindee”
40 Odd-Object Squats
On the 16:00
3 Rounds of “Sindee”
30 Odd-Object Thrusters
*1 round of Sindee: 10 Push-ups, 20 Air Squats
Pulling work:
5×8 pendlay rows AHAP
Thursday 04/16/20:
HOME WOD:
“Spaceship”
5 Rounds For Time:
100m Single DB Farmers Carry
200m Run
30 Dumbbell Swings
“Spaceship” (No Equipment Version)
5 Rounds For Time:
100m Odd-Object Carry
200m Run
30 Odd-Object Swings
Friday 04/17/20:
Box Squats
On the Minute x 10:
2 Box Squats
Box height just below parallel
Power Clean Technique (A)
On the 0:00
On the 2:00 x 5 Sets:
1 Pausing Clean Pull
1 Pausing Hang Clean High Pull
1 Pausing Hang Power Clean
1 Hang Power Clean
Power Clean Technique (B)
On the 10:00
On the 1:30 x 5 Sets:
1 Hang Power Clean (just above knee)
1 Hang Power Clean (just below knee)
Conditioning
“DT”
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 155/105
HOME WOD:
“Hannah Banana”
AMRAP 18:
10 Strict Toes to Bar
20 Alternating Dumbbell Power Snatches
60 Double-Unders
“Hannah Banana” (No Equipment Version)
AMRAP 18:
10 Toe Raises
20 Odd-Object Ground-to-Overhead
60 Double-Unders
Saturday 04/18/20:
Conditioning
“Toe to Toe”
2 Rounds For Time:
800 Meter Run
60 Wallballs (20/14)
400 Meter Run
40 Box Jumps (24″/20″)
200 Meter Run
20 Toes to Bar
Odd-Object Conditioning
1 Round, Not for Time:
200m Sled Drag
400m Sled Drag
600m Sled Drag
400m Sled Drag
200m Sled Drag
HOME WOD:
“Ham & Cheese”
1 Mile Run
Into…
Goblet Dumbbell Thrusters
Burpees
Into…
1 Mile Run
“Ham & Cheese” (No Equipment Version)
1 Mile Run
Into…
Odd-Object Thrusters
Burpees
Into…
1 Mile Run