EASTER MONDAY 1: AMRAP in 8 mins ROW Relay Partners Swap every 300 2: AMRAP in 8 mins 6 Power Cleans (80/55kg) 9 CTB Pull ups 12 HR Defecit Push ups *Alternate Movements 3: AMRAP in 8 mins AD Relay (cals) Alternate every 15/12 Cals 4: AMRAP in 8 mins 3 Bar Muscle ups 6 KB Snatches (24/16kg) 9 Deadlifts (100/70kg) *Alternate Movements TUESDAY Strength: A) Back Squat (2-2-2-2-2) B) 3 OHS EMOM x 10 for total weight lifted Conditioning: AMRAP in 6 minutes 3 front squat @ 90/60kg 30 double unders WEDNESDAY Strength: A) Deadlifts (2-2-2-2-2) B) EMOM x 3 for accumulate load lifted 5 hang power clean 3 hang power clean 1 hang power clean Conditioning: 10 power snatch 30 wall balls 20 power cleans 30 wall balls 30 deadlifts 30 wall balls Rx = 75/50kg SWOD Push press 1rm A1: 4 Close grip press A2: 6 plendlay row X 5 AMRAP in 5 minutes 5 bench press @ 80/50 5 strict pullup THURSDAY: Conditioning: EMOM x 30 (6 rounds) Rx standards, scale down as needed to maintain consistent work rate 1) 15/12 cal AD 2) 15 burpees 3) 18/15 cal row 4) 15 pullups 5) rest FRIDAY Strength: Split jerk (2-2-2-2-2) Conditioning: 5 rounds 5 strict HSPU 7 box overs @ 75/60cm 10 front rack lunge @ 60/40kg SATURDAY In Pairs running together, partition repa as required: 200m run 20 STO (60/40kg) 400m run 40 front squats 200m run 20 power snatch 400m run 40 hang power cleans 200m run 20 STO 400m run 40 deadlifts
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