MONDAY, APR 11
METCON
AMRAP 2:30 x 5 rounds:
3/2 rope climb
20 Russian KB swing (70/53)
Max calories in time remaining (any machine)
-Rest 2:30 between rounds-
Score is sum total of calories across all five rounds.
TUESDAY, APR 12
METCON
For time:
50 wall ball (30/20)
40 toes-to-bar
30 power clean (135/95)
20 strict HSPU
10 cluster* (155/105)
*Cluster = squat clean thruster
WEDNESDAY, APR 13
STRENGTH
Every 1:30 x 8:
Hang snatch + snatch + overhead squat
(1+1+2)
Power or squat snatch permitted. No matter which version you choose, you still are required to perform an additional two overhead squats after standing up your snatch.
METCON
EMOM 16:
Min 1 – Max reps power snatch*
Min 2 – 10 burpee-over-barbell
Min 3 – Max reps overhead squat*
Min 4 – Rest
*Barbell weight increases each round:
♂ 95-115-135-155
♀ 65-80-95-105
**Additional burpees may be performed each round for a scoring bonus (see below).
Score is sum total of power snatch and overhead squat reps across all 4 rounds. To keep make things interesting, athletes may choose to perform additional burpee reps each round (beyond the prescribed 10 reps) for additional reps added to their score.
For example, if an athlete performs 12 burpees each round, an additional 8 reps (2 per round) will be added to their score at the end.
THURSDAY, APR 14
METCON
AMRAP 20:
8 pull-up
12 push-up
50m sled push (3/2)
FRIDAY, APR 15
STRENGTH 1 – Thruster
Every 2:00 x 8:
3 thruster
Build in weight as needed. Compare to 4/7/22.
STRENGTH 2 – 20 Rep Back Squat
Back Squat
1×20
Take one attempt at a 20 rep back squat. Your legs should be pretty warm from the thrusters, so get the bar on the rack and and build up the weight a bit. Warm-up sets should not be 20 reps, more in the 5-10 rep range.