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Lift.

Low hang clean 1RM.

Metcon.

5rft.
30 wall ball 10’/9′ 9/6kg
5 muscle up

Strength.

Deadlift 5RM. Add weight from 18th April.

Metcon.

Teams of 3. 15min Amrap.

30 toes to bar
30 clean & jerk 60/40kg.

After each rd. Add weight to c&j. M: 70/80/90kg
F: 45/50/55kg

2 Athletes work through Amrap. 1 Athlete run 200m.

Strength.

Back squat 4×8 @74%

Metcon.

3rft.

400m run
10 power cleans 75/47.5kg

Strength.

Strict press 3×5 @77.5-80%

Strict chest to bar 3 x max effort

Metcon.

12min Amrap.
12 box jump 24/20
9 thrusters 45/30kg
6 hspu

Lift.

Hang snatch 1RM.

Metcon.

10min Amrap.
50 bar facing burpees
25 power snatch 52.5/35kg
75 double unders

Strength.

Deadlift 1×5 @90% of 5RM from 18th April.

Metcon.

21-18-15-12
Front rack lunges 42.5/30kg
Pull up

Strength.

Back squat 4×8 @72% 1RM

Metcon.

15min Amrap.

10 power snatch 35/25kg
15 box jump 24/20
200m run

Strength.

Strict press 3 x 5 @75%

3RM weighted chin up

Metcon.

7min Amrap

7 shoulder to overhead 70/45kg
14 toes to bar

Lift.

Hang clean 1RM.

Metcon.

3rft
100 double unders
5 hang clean 80/50kg

Strength.

Deadlift. Heavy 5 rep. Add 5-10kg from 4th April.

Intervals.

4 rds.

30sec AAB Cal
30sec rest
30sec SDLHP 45/30kg
30sec rest
30sec Push press 45/30kg
30sec rest