April 4

Monday

7X3 Hang Snatch (just above knee) – work to a max triple for the day, rest as needed

Conditioning:

50 Bar Facing Burpees – For time.

EMOM (beginning @ 1:00) – 3 Power Clean & Push Jerks 155/115# Done... fogot time

Tuesday

5X3 Hang Clean (just above knee) + 1 Jerk – work to a max triple for the day, rest as needed Worked up to 205

Conditioning:

10:00 AMRAP of:

10 KB Thruster 24/16kg (right arm)

10 KB Thruster 24/16kg (left arm)

14 TTB Toes to bar were very hard. Went at about 85% the whole time. Pretty good 

Thursday

1a) 4X10 Front Squats – work to a heavy but not maximal set of 10 (75% of 5RM) perform them AFAP, rest 2:00

1b) 4X5 Strict Pull-up – add weight as needed to keep it challenging, rest 1:00

Conditioning:

4 rounds of:

2:00 to complete-

50′ HS Walk (or 10 Strict HSPU)
ME DU with the remainder of the 2:00

1:00 Rest

Saturday 

15:00 to establish a 1RM Clean & Jerk

Conditioning:

10 Muscle Ups
20 Thrusters 115/75#
30 Hang Power Cleans 115/75#
Run 800 Meters