Mon Apr 20

Train
6 Rounds For Time:
4 Bar Muscle-ups
4 Overhead/Front Squats @ 185/135
25’ HS Walk

Move
12 Min AMRAP:
4 Pull-ups
4 Goblet Squats
4 Wall Walks / Walk Outs

Warm-up
3 Rounds:
10/8 Cal Bike
5 Walk Outs
5/5 Squat Reach Backs
5 Barbell Thrusters

Strength/Skill
Every 2 Min x 6:
9 Deadlifts
6 Power Cleans
3 Shoulder-to-overhead
*start light and end heavy
(max 225/155)

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Stimulus
Strength/Skill: build to heavy or keep it light and practice the movements. Each set should be completed with a minimum of 30s to spare, adjust weight accordingly

Train: This is a modified version of an upcoming semifinals workout, select movements and weights that allow for sets to be unbroken. You get roughly 40s for each movement

Monday Weightlifting
Power Snatch + Hang Snatch : 2 @ 50%, 2 @ 55%, 2 @ 60%

Snatch : 2 @ 50%, 2 @ 60%, 2 @ 70%, 1 @ 65%, 1 @ 70%, 1 @ 75%, 1 @ 70%, 1 @ 75%, 1 @ 80%, 1 @ 85%

Power Clean + Split Jerk : 1 @ 60%, 1 @ 65%, 1 @ 70%, 1 @ 75%, 1 @ 80%

Complex: Snatch High Pulls and Floating Snatch High Pulls : 3x1 at 100% 1RM