Monday 4/16

WARM UP

3 rounds:
10 meter oh lunge
10 sots press
250 meter row

SKILL

OH squat
5 x 5

WORKOUT OF THE DAY

For time w/ 12:00 cap:
10-8-6-4-2 squat snatches

RX: (115/75) (135/95) (155/105) (185/125) (205/135)
55+: (45/35) (65/45) (75/55) (95/65) (115/75)
LV2: (185/125) (205/135) (225/155) (245/165) (265/175)

*Athletes must complete first weight by 2:00, 2nd weight by 4:00, etc. The final weight has a 4:00 window. If athletes fail to complete 18 snatches before the 4:00 mark they must rest 4:00 and start again.

ANYWHEREX

SKILL

EMOTM 10:00
5-10 perfect wall balls

WORKOUT

“Death by…”
KB swing
Pushup

*Athletes begin at 1 kb swing, increasing 1 repetition per minute until failure. The following minute they immediately start death by push ups at 1 push up. Continue until failure again. Score is total reps completed.

BARBELL

3 rounds barbell warm up

A) EMOTM 10:00
1 snatch grip deadlift + 1 mid hang snatch pull + 1 high hang squat snatch

B) 15:00 clock:
Complete AMRAP of the following @ 75% 1RM
Power snatch + squat snatch

C) Snatch balance
5 x 1

D) Barbell lunges
3 x 10 each leg (heavy)