April 30 – May 6

Saturday April 30

40 Min AMRAP
With a partner

6 Rounds (each partner does 3 rounds)
15 Cal
5 Thrusters 95/65

Then (each partner does 3 rounds)
6 Rounds
15 Box Jump
5 Snatch 135/95

Then
30 Clean and Jerk 185/125 (alternate at will and use about 75% of your 1RM)

Then 
AMRAP Clean and jerk 225/155 (alternate at will and use about 90% of your 1RM)

Scale the weight so that the thrusters are a warm up, the snatches are a little tough but manageable.

Sunday 

5 Rounds
4 Min AMRAP
30/21 Cal
18 KB Swings 70/53
Max Deadlift 275/185 in remaining time
3 Min rest between rounds.
Shoot for 10-15 Deadlifts the 1st round. 
Score total Deadlifts

Monday 

4 Sets of 3 Clean 
Build up to about 90% of your 1 rep max 
Perform the 3 reps as 3 single reps with less than 5 seconds rest in between.
If you can clean more than your bodyweight, do these as Squat Cleans.
If you cannot clean more than your bodyweight, do these as Power Cleans.

3 Sets of 3 Front Squats with 75% of your 1RM Clean (Power or Squat, whatever is higher)
Clean the weight from the ground for the Front Squats

Metcon:

12 Min AMRAP
12 Burpee Toes to Bar
24 DB Snatch 50/35
12 Front Rack DB Step Back Lunge

Tuesday

Same as the last few weeks.  Try to add a # or 2 on some if not all set.
Shoulder Press 3×5
Push Press 2×3
Split or Push Jerk 2×1

Metcon:

3 Rounds
36 Cal
24 Pull Ups
12 Deadlifts with your bodyweight (scale to a weight you can do 12 unbroken when fresh)
1 Min rest after each round.

Wednesday 

7 rounds
3 Min to complete*
25 Wall Ball
75 Double Unders
10 Hang Snatch 95/65
3 Min rest
If you finish before 3 Min, you get extra rest. 
If you don’t finish the double unders or hang snatch by 3 Min, stop and rest for 3 min. 
Score the rounds you finished in the 3 Min.

Thursday 

Back Squat 5 Sets: 5 Reps, 4, 3, 2, 1.
Bigger Faster Stronger Week 3

Metcon:

45 sec work 15 sec rest
4 Rounds
Min 1 Toes to Bar
Min 2 Box Jump
Min 3 Dumbell Hang Clean and Jerk
Min 4 Box Step up W/ DB
Min 5 Rest
Score total reps

Friday 

Bench Press 5 Sets 5 Reps, 4, 3, 2, 1.
Bigger Faster Stronger Week 3

Metcon:

“Nate”

As many rounds as possible in 20 minutes:
•2 Muscle-ups
•4 Handstand Push-ups
•8 Kettlebell swings 70/53

POPULAR POSTS

MAY 4 – 10

Saturday For Time (CAP 35:00)w/ a partner…330m Team Run (1 Lap)50 Clean & Jerk @115/85330m Team Run40 Clean & Jerk @135/95330m Team Run30 Clean &

APR 27 – MAY 3

Saturday 3 Rounds For Time (CAP 35:00)w/ a partner… 50 Hang Snatch @96/6550 OHS50 TTB Sunday MURPH PREP #1 Every 5:00 for 30:00 (6 Sets)200m

APR 20 – 26

Saturday For Time (CAP 35:00)w/ a partner… 150 Deadlift @185/125150 Box Jump Over150/110 Cal Row-Ski or 130/90 Cal Bike*Partition However You’d Like. Sunday 5 Rounds

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