Monday 4th - Saturday 9th April

MONDAY

**benchmark retest**

'Crossfit Total 2'

1rm
Clean
Bench press
OHS

TUESDAY

EMOM x 10
Ring Muscleup (for total reps)
* pick a consistent rep scheme
Or
Ring row + dip

Conditioning:
For total time (including rest)
21/15/9
Burpee
T2B
Rest 2 minutes
15/12/6
HSPU
CTB pullup

WEDNESDAY
Shifting gears on our huge month of strength with produced massive gaiiiins..We're going to build work capacity for pacing and sustained repeat efforts + movement efficiency!

Goat
EMOM x 7

New benchmark
* choose rep scheme, add reps in retest
- goals; no tanking, but still hard to maintain and should be empty on last round.

EMOM x 20
1) 15/12 cal AD
2) 10 GTO @ 52.5/35
3) 15/12 cal row
4) 50 double unders

THURSDAY
Strength:
Thruster
2-2-2-2-2

Conditioning:
21/15/9
Front squat @ 60/70/80//40/45/50
KB swings @ 32/24
Wall ball

FRIDAY
Strength
Snatch
1rm

Conditioning:
EMOM x 20 minutes
Odds: run 200m
Evens: 1 round of cindy
Rx standards, scale down as needed to maintain consistent work rate
I.e 4 pullup, 8 push-up, 12 squat