April 2015

A. Deadlift 5×10 @60% of 1 RM ME on last set B. “Sweet and Salty” 3 RFT 30 cal row 30 wallballs

Make up day Skill day 90 day challenge 10k row

A. Front Squat 5×10 @60% of 1 RM ME on last set B. Amrapx12 200m run 20 Du’s 12 burpees 6 clean and jerk 135/93 C. Tabatta weighted plank Comp D. Strict Press 5×10 @60% of 1 RM ME on last set E. 15 min mobility athlete specific

. Power Snatch (17 min time cap) work up to 5 rm TNG 2×5 @90% B. EMOMx10 5-7 burpee box overs odd 35 sec strict pullups even Or 7 min AMRAP Burpees (90 day challenge)

A. Back Squat 5×10 @60% of 1 RM ME on last set B. Christine 3 Rounds 500 row 12 dead lifts body weight 21 box jumps 20″ Comp training C. Push press 5×10 @60% of 1 RM ME on last set D. 4 rnd NFT 15 weighted sit-ups 10 plate to oh EXT 15 banded

teams 2-3 complete 2 rounds of: 3 mins of power snatch 95/63 3 mins of burpees over bar 3 mins of over head squats 3 mins of pull-ups

A. Front sq work up to a heavy 3 for the day then take 90% 2×3 B. Diane 21-15-9 deadlifts 225/153 HSPU

Goat/Goal work/make up 90 day challenge retest back squat 1rm

A. push jerk 4×8 climbing B. AMRAPx12 5 bar over burpees 10 OHS 95/63 15 du’s