Strength: Back Squat

E3MOM for 9 minutes 3 reps (add 5 to 10 lbs to your weight from 4/28) If they were not there, find a

moderately heavy weight and stick with it.

Don’t forget that 2 sec pause at the bottom!!!

A) Snatch; find a heavy double

B) CF Metcon

C) 4RNFT; 75’ single arm oh walk (53/35), 15 ghd sit ups

A) Oly: Power Snatch; Find a heavy double for the day (not touch and go)

B) Metcon: 12min AMRAP

200m Run

12 MB sit ups (20/14)

8 hang power snatch (75/55)

Skill:

4 X 150 ft AHAP Farmer’s carry (DB or KB)

Rest 2 min between sets

*immediate 6 burpee penalty every time weight is put down during walk

WOD: KB/DB Linda For time:

WOD:  Partner WOD

5 MIN IN EACH STATION – 2 MIN REST/ TRANSITION BETWEEN STATIONS

Station 1:

Partner A: AAB CALS 20/15

Partner B: Accumulate as many situps as possible

Station 2:

A) Strength: Back Squat; 3 reps @ 90% of 5RM or 80% of 1RM

E90sec x 8 rounds

B) Metcon: 7 rounds for time

7 Deadlift (225/155)

7 lateral burpee over bar

Cap 11min

A) CF SWOD

B) CF Metcon

C) 4RFT; 10 pistols, 10 box jump over (24/20)

Skill: Deadlift

E45seconds for 16 rounds (12 min)

55-60% of 1 rm OR 60-65% of their heavy 3 from 4/14

WOD: 3 rounds for time:

15 Dumbbell thrusters 25-35/10- 20