The Week of: 08-APR-24

Monday: 08-APR-24

CONDITIONING:

2 RFTR:

AMRAP 4

400m Run

30 DB Hang Snatch (50/35#)

ME Burpees Over DB

-rest 2 min-

AMRAP 4

400m Run

25 Burpees Over DB

ME DB Hang Snatch (50/35#)

-rest 2 min-

*score is total reps completed

CORE:

4 RFQ:

15 Side Bends (ea. side)

20 Partner MB Lateral Tosses (10 ea. side)

Tuesday: 09-APR-24

CONDITIONING:

For time:

6-5-4-3-2

Squat Cleans (205/145#)

15 TTB

45 Double Unders

Cap = 15 minutes

STRENGTH:

E2MOM x4

2 Pause Back Squats (3” pause) @ AHAP

Wednesday: 10-APR-24

CONDITIONING:

E90s x 4 Rounds

1 – 18/15 Cal Row

2 – 10 Bench Press (AHAP)

3 – 18/15 Cal Bike

4 – 10 Strict Pull-ups

5 – 18/15 Cal Ski

6 – 1:00 SB Bear Hug Hold

Thursday: 11-APR-24

AEROBIC CAPACITY:

E5MOM x3

600m Run

CONDITIONING:

For time:

18-12-6

STOH (135/95#)

Front Squats (135/95#)

Cap = 6 minutes

Friday: 12-APR-24

OLYMPIC WEIGHTLIFTING:

E90s x5

3-3-2-2-2

Power Snatch (ascending each round)

CONDITIONING:

AMRAP 13

12 Cal Machine

6 Deadlifts (255/175#)

3 RMUs

*score is total reps completed

Saturday: 13-APR-24

CONDITIONING:

For time:

4 Rounds:

20 BJO (24/20”)

4 Wall Walks

-rest 2 min-

4 Rounds:

20 WBS (20/14#)

2 Rope Climbs

CORE:

4 RFQ:

12 Plank Drags

16 SL V-ups