Wed Apr 15

Train/Move
16 Min Alternating EMOM:
1) Max Rep Wall Walks
2) Max Rep Calorie Row
3) Single DB Box Step-up
@ 40-50/25-35lbs, 24/20”
4) REST

Semifinals Extra Credit
Row Intervals:
1500m Row @ 2k pace + 5s, rest 1 Min
250m Row @ 2k pace, rest 1 Min
250m Row @ 2k pace -5s, rest 2 Min
repeat except sub 1500 for 1000 and rest is 45s

Warm-up
3 Min Row
THEN, 2 Sets:
15/15 Banded External Rotation
15 Banded Pull-aparts
20 Walking Lunge + Twist

Strength
Every 90s x 10 Rounds, building to 8.5 RPE:
Clean + Front Squat + Jerk

3 x 3 Clean Deadlifts @ 95%

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Stimulus
Strength: start at a light weight and build across your sets, finishing where you feel like you can increase by 1.5/10 effort. Clean deadlifts are the same lifting technique as you would do for cleans, percentage is based on max clean (should feel light relative to your conventional deadlift, this is to focus on clean positions)

Train/Move: Fight Gone Bad style workout where your goal is to maintain the reps across the four rounds. Hold back a bit on the first two rounds, hope to maintain the last two rounds

Extra Credit: two rounds of row intervals, with the second round having a shorter distance to start and with less rest between sets

Wednesday Weightlifting
Back Squat : 2 @ 60%, 2 @ 65%, 2 @ 70%, 2 @ 75%, 2 @ 80%, 2 @ 85%

Power Snatch + Hang Snatch : 1 @ 55%, 1 @ 60%, 1 @ 65%, 1 @ 60%, 1 @ 65%, 1 @ 70%

Clean & Jerk : 1 @ 50%, 1 @ 55%, 1 @ 60%, 1 @ 65%, 1 @ 70%, 1 @ 75%, 1 @ 80%, 1 @ 85%

Strict Press : 4 @ 70%, 3 @ 75%, 2 @ 80%, 1 @ 85%

Push Press : 4 @ 70%, 3 @ 75%, 2 @ 80%, 1 @ 85%