Monday 28th March - Saturday 2nd April

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