APR 27 – MAY 3

Saturday

3 Rounds For Time (CAP 35:00)
w/ a partner…

50 Hang Snatch @96/65
50 OHS
50 TTB

Sunday

MURPH PREP #1

Every 5:00 for 30:00 (6 Sets)
200m Run
then…
2 Rounds of:
5 Pull Up
10 Push Up
15 Air Squat

Monday

CLEAN COMPLEX

Every 2:30 for 12:30 (5 Sets)
@loading
1 Clean High Pull
1 Hang Power Clean
1 Hang Squat Clean
1 Split Jerk

Metcon

For Time (CAP 15:00)
30 Clean @155/105
25 Burpee Over Bar
20 Strict HSPU
15 Muscle Up
10 Chest To Wall HSPU
5 Pullover

Tuesday

FRONT SQUAT

Every 2:30 for 15:00 (6 Sets)
6 Front Squat @loading

Metcon

AMRAP 16:00
30 Double Under
20 Wallball @20/14
10 TTB

Wednesday

PUSH JERK

Every 2:30 for 12:30 (5 Sets)
5 Push Jerk @loading

Metcon

EMOM 20:00 (4 Sets)
a. 10-14 DB Box Step Up @50/35
b. 1-2 Legless/ Rope Climb
c. 10-15 Double DB Bench Press @heavy
d. 250/200m Row-Ski or 600/400m Bike
e. Rest

RX+: Double DB Box Step Up @50/35

Thursday

DEADLIFT

Every 3:00 for 15:00 (5 Sets)
5 Deadlift @loading
20 Plate Russian Twist

Metcon

3 Rounds For Time (CAP 16:00)
400m Run
20 CTB
30 KB American Swing @70/53

Friday

SNATCH COMPLEX

Every 2:30 for 12:30 (5 Sets)
@loading
1 Snatch High Pull
1 Power Snatch
1 Hang Squat Snatch
1 Squat Snatch

Metcon

AMRAP 15:00
3 Wall Walk
6 Snatch @135/95
12 Push Up

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 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

APR 13 – 19

Saturday For Time (CAP 35:00)w/ a partner… Buy-in: 1000m Run (together)30 Hang Clean @135/9530 SYNC Burpee Over Bar30 Hang Clean @155/10530 SYNC Burpee Over Bar30

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