13-04-18

A. EMOM x 6

COMP
3 TnG Power Snatch @ 70/45kg

RX
3 TnG Power Snatch @ 60/40kg

Fitness
5 Hang Power Snatch @ weight of choice, technique focus

B. For Time
21–18-15-9
DB DL @ 22.5/15kg
DB Hang Power Cleans @ 22.5kg/15kg
Push Ups

Details

11-04-18

A. 3 Strict HSPU + 5-10 Kipping HSPU, rest 90sec-2min x 4
Scaling Options:
Abmat HSPU
Pike Push Up 5-10 reps
KB Z-Press 8-10 reps

B. For Time (20 min cap)

COMP
800m row buy in
Then
15–12–9
Bar MU
Burpee Box Jumps @ 24”/20”
50 DU between each round
Then
800m row buy out

RX
800m row buy in
Then
21–15–9
C2B // Pull Ups
Burpee Box Jumps @ 24”/20”
50 DU between each round
Then
800m row buy out

FITNESS
600m row buy in
Then
21–15–9
Jumping Pull Ups // Toe Assisted Pull Ups
Burpee Step Ups @ 24”/20”
100 Skips between each round
Then
600m row buy out

Details