April 8 - 12

Monday

Back Squat 3 @70-80-90% in between back squat sets, working on eccentric HSPU movement

WOD: For Time

3-6-9-12-15 Hang Squat Clean @135/95 HSPU

Tuesday

Tabata Core (9 min)

A: hollow rock

B: Russian twist

C: Superman

Partner WOD $$$ 800m run 10 rds; you go, I go 8 T2B 4 DL 225/155 10 cal

Wednesday

Push Press 3@70,80,90%

3x10 DB bent over row

WOD: 3x 7 min AMRAP; 2:00 rest between each round

30 DU 20 DB P. Clean @40/30 10 DB Thruster 5 Cal

Thursday

5x EMOM

A: 6 pistols each leg

B: 6-8 strict pullups (weighted)

WOD: For Time

1k row then 10 rds: 10 wallball @ 20/14 10 HRPU 20 situps then 1k row

Friday

Power Clean 5@65,75,85% 3x10 Deadlift

WOD: EMOM 25 min

min1: 15/12 cal min2: 10x KBS @70/50 min3: 15x T2B min4: 2 cluster@165/105 min5: rest