MONDAY
**Easter Monday** TUESDAY **Benchmark Restest** Snatch 1rm Conditioning: Tabata Mash-up OHS @ 42.5/30kg Power cleans @ 42.5kg WEDNESDAY **April Benchmark** Coming out of the Open is a perfect time to reflect back on certain workouts that highlight some of those more skill based movements to improve upon. This month is all about attacking those gymnastic GOATs and also having some fun - getting closer to hitting that first muscleup or stringing together bigger sets, getting upside down and improving that core strength for better midline control.! 1: 30 for time - muscleups, CTB or pullups (8 minute cap) *If proficient at bar, step up to rings **score if uncompleted is cap plus 1 second per rep 2: AMRAP in 5 minutes Max UB HS walk lengths (in either 5,3 or 1m increments) *if no HSW, scale to max 15 sec inverted HS from wall walk start 3: AMRAP in 5 minutes Double unders THURSDAY Strength: A1: 10 Front rack lunge A2: 8 Pendlay row x 4 Conditioning: 4 rounds 24 pushups 22 box jumps 20 KB swings @ 32/24kg 18 pistols squats FRIDAY Strength: EMOM x 15 1: Strict HSPU 2: Strict ring pullup/row 3: Hollow hold Conditioning: STO 30/20/10 @ 52.5/35kg Abmat situp 60/40/20 SATURDAY ‘6-4-60’ In pairs - 6 components each for time and total combined working time on 6 minute clock. 1: Run 400m 60 pullups 2: Run 400m 60 front squats @ 52.5/35kg 3: Run 400m 60 alternating DB snatch @ 22.5/15kg 4: Run 400m 60 1-for-1 wall balls 5: Run 400m 60 Deadlift @ 80/55kg 6: Run 400m 60 double unders (each) *scale runs to 300m if longer than 2:00 **add 1 sec per uncompleted rep
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