4/8 - 4/12

Week 1 of new cycle (6 weeks total) so keep track of your lifting numbers to keep progress over the weeks!

Monday

A

3 Working Sets:

Front Squat x 3 Reps

rest 15 seconds

Back Squat x 5 Reps with 2sec Pause at Bottom

*Use same load for the Back Squat as you do the Front Squat

B

EMOM x 18

1: 4 Deadlifts (155/105) + 4 Power Cleans (155/105) + 20 Double Under

2: 40sec Plank

3: 10 Bar Facing Burpees

Tuesday

A

4 Sets:

Close Grip Bench Press x 6 reps (build to 7/10)

B

For Max Reps:

4 Sets of….

2min AMRAP

12 Cal Row

• Max Ring Dips in Remaining Time

Rest 60 sec

2min AMRAP

12 Cal Row

• Max Toes to Bar in Remaining Time

Rest 60 second then start back at the top

• You will have 2 scores: One for Max Dips, another for Max Toes to Bar

Wednesday

A

Every 2:30 x 4

RDL

4x8

Set 1: 8 Reps @ 5/10

Set 2: 8 Reps @ 7/10

Set 3: 8 Reps @ 8/10

Set 4: AMRAP using 75% of Set 3

B

For Time:

70 cal row

60 Box Jump (24/20)

50 Alt. DB Snatches (50/35)

40 DB OH Walking Lunges (20/arm)

30 Chest to Bar

20 V-Ups

Thursday

A

Power Snatch

E2MOM x 5 (10mins Total):

1.1.1.1.1 (quickly reset between each rep; build weight each set for a moderate final set)

B Skill Work

4 Rounds For Time

2 Rope Climbs (or 4 Strict Pull Ups)

20 Alternating Pistols

800m Run

Friday

A

SQUAT CLEAN INTENSITY

Every 2mins x 4 Sets

5 Hang Clean Pulls

+

In 12 Mins, build to a tough set:

5 Hang Squat Cleans Unbroken

B

14 Min AMRAP

2-4-6-8-10…

Kipping Pull-Ups

• after each set…

6 KB Goblet Squats (53/35

36 Double Unders