WOD:
04.04
A) Snatch Complex – Build Up to a heavy set:
1 Power Snatch + 1 Hang Squat Snatch
CAP: 15
B) WOD: FOR TIME
– 15/11 cal Echo Bike
– 2 Snatches
– 15/11 cal Echo Bike
– 4 Snatches
– 15/11 cal Echo Bike
– 6 Snatches
– 15/11 cal Echo Bike
– 8 Snatches
– 15/11 cal Echo Bike
– 10 Snatches
RX=60/40kg
05.04
A) Weighted Chin Ups 5-4-3-2-1-1
CAP: 12
B) WOD: 12 min AMRAP
– 8 T2B
– 40 Double Unders
06.04
23 min AMRAP:
– 20/15 cal Echo Bike
– 8 Deadlifts
– 15/11 cal Echo Bike
– 4 Power Cleans
Rx = 80/55kg
07.04
A) ± 12 min Bar Muscle Ups Practice
B) WOD: 7 ROUNDS
– 4 Bar Muscle Ups
– 8 Push Press @50/35kg
– 100m Run
08.04
30 min EMOM:
Min 1: 12 KB Swings @32/24kg
Min 2: 15/12 cal Ski
Min 3: 12 Burpees
Min 4: 15/12 cal Bike Erg
Min 5: 12 WallBalls @9/6kg
09.04
PARTNER WOD:
5 ROUNDS
– 200m DB Farmers Carry @2×22.5/15kg (Split)
– 20 Push Ups On DB (Split)
– 400m Run (together)
10.04
A) ± 12 min Handstand Walk Practice
B) WOD: Every 2 min x 7:
– 10 DB Renegade Rows @2×22.5/15kg
– max meters Handstand Walk
REST 1 min
STRENGTH:
04.04
A1) 5 x 5 Front squats
A2) 4 x 20 V ups
B1) 5×3-5 Strict (weighted) Pull Up
B2) 5×8-12 Reverse bar biceps Curl
06.04
A) 6 x 2 Deadlifts
B1) 5×3 Bench Press
B2) 6x 8-12 Partner Nordic hamstrings Curl
WEIGHTLIFTING:
05.04
Muscle Snatch 5×3
Snatch 3 reps
Snatch Deadlift 5 sec up and down
07.04
Clean Deadlift 5 sec up and down
Clean+ Jerk 2+1
Front Squat 5×2
