Monthly Archives: April 2015

Thursday 04/23/15 4 rounds: 400m run 5 power cleans (135/95) 5 front squat 5 push jerk/press **once you pick up bar try go unbroken**

Wednesday 04/22/15 30 Thrusters (95/65) 400m Run 50 Sit-ups 400m Run 50 Box jumps (24/20) 400m Run 30 Burpees

Tuesday 04/21/15 Strength: 1 Power Snatch + 2 Overhead Squats EMOM 10 min (manageable weight) 10 min AMRAP: 6 Pull-ups 6 Push press w/KB (45/25) 10 Ball slams (20/14)

Monday 04/20/15 "QU 20" 1995m row 4 rounds: 20 Dumbbell snatches (55/35) 20 GHD sit-ups 20 Wall balls 20 Double unders **Snatches 10 each arm** **The row can be done…

Friday 04/16/15 Strength: back squat 6x2 (heavy 2 reps) 21-18-15-12-9-6 Power snatch (75/55) Sledge hammer strikes Jump squats

Thursday 04/15/15 9 push press (135/95) 18 toe to bar 24 double under 6 push press 16 toe to bar 20 double unders 3 push press 13 toe to bar…

Wednesday 04/14/15 5 rounds: 4 squat cleans (205/155) Max push ups **1 minute rest between rounds** **score is time completed and # of push ups**