Monday 2nd - Saturday 7th April

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