The Week of: 15-APR-24

Monday: 15-APR-24

OLYMPIC WEIGHTLIFTING:

E2MOM x6

1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean

Rd 1+2 = 65%

Rd 3+4 = 70%

Rd 4+5 = 75%

CONDITIONING:

AMRAP 9

3 Front Squats (185/135#)

3-6-9…

HSPU

*score is total reps completed

Tuesday: 16-APR-24

CONDITIONING:

For time:

28 Burpees

80 Double Unders

200m Run

20 TTB

24 SA Devil’s Press (35/25#)

80 Double Unders

200m Run

20 TTB

20 SA Devil’s Press (50/35#)

80 Double Unders

200m Run

20 TTB

16 Devil’s Press (35/35#)

80 Double Unders

200m Run

20 TTB

12 Devil’s Press (50/35#)

Cap = 27 minutes

Wednesday: 17-APR-24

CONDITIONING:

For Meters:

@ 0:00 – 11:00

4 Rounds:

14 UB BR Lunges (115/85#)

2 Rope Climbs

Into,

ME Row for Meters

*Rx+ = Legless RC

@ 14:00 – 25:00

4 Rounds:

10 Dbl DB Stepovers (24/20”) (50/35#)

10 Ring Rows

Into,

ME Echo for Meters

*Rx+ = Strict Pull-ups

**score is total meters completed

Thursday: 18-APR-24

SKILLWORK:

10-12 minute:

HSW Practice

CONDITIONING:

5 Rounds:

:40 on | :20 off

BJO (24/20”)

DB Bench (50/35#)

Shuttle Runs

AbMat Sit-ups

*score is total reps completed

Friday: 19-APR-24

OLYMPIC WEIGHTLIFTING:

E2MOM x5

1 Hang Squat Snatch + 1 Full Snatch + 1 OHS

Rd 1+2 = 65-70%

Rd 3-5 = 70-75%

CONDITIONING:

2 RFT:

500m Row

25 OHS (75/55#)

15 C2B Pull-ups

Cap = 12 minutes

Saturday: 20-APR-24

CONDITIONING:

For time:

Run 400m

4 Rounds:

7 Deadlifts (155/105#)

5 Hang Clean

3 STOH

Run 400m

4 Rounds:

7 Deadlifts (155/105#)

5 Hang Clean

3 STOH

Run 400m

Cap = 18 minutes

MOBILITY:

WITH TIME REMAINING