Wed Apr 1

Train/Move
50 DB Manmakers For Time*

Starting at 0:00 and Every 3 Min:
10 Sandbag Squats @ 100/70
Max Ring Muscle-ups
50’ Sandbag Carry

*do the above work as a buy-in, with time
remaining in 3 min chip away at DB MM

Warm-up
3 Min Row
THEN, 2 Sets:
10 GHD/Barbell Hip Extensions
16 Walking Lunges
20 Plate Hops

Strength
10 Pause Back Squats @ 50%
Every 3 Min x 3 Sets
*2s pause at the bottom

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Stimulus
Strength: these are light in order to focus on position and deload for the week. Resist the temptation to go heavy here and focus on a tempo and pause instead

Train/Move: This is a doozy - Select a challenging weight of sandbag that is possible to do unbroken for the squats and carry, maximum of 12 reps for muscle-ups and 20 for pull-ups, in time remaining chip away at 50 DB MM

Wednesday Weightlifting
Back Squat : 5x2 at 83% 1RM

Power Snatch + Hang Snatch : 1 @ 52%, 1 @ 57%, 1 @ 62%, 1 @ 57%, 1 @ 62%, 1 @ 67%

Clean + Front Squat + Jerk : 1 @ 52%, 1 @ 57%, 1 @ 62%, 1 @ 67%, 1 @ 72%, 1 @ 77%, 1 @ 82%, 1 @ 82%

Strict Press : 8 @ 62%, 6 @ 67%, 4 @ 72%, 2 @ 77%

Push Press : 8 @ 62%, 6 @ 67%, 4 @ 72%, 2 @ 77%