Thursday 04/20
Body Armor - 4RNFT
12 DB Bench
10 DB Rows ea. side
:30 Handstand Hold
10 Bird Dogs ea. side
WOD - 12 min AMRAP
2-4-6-8-… HSPU
2-4-6-8-…Box Jumps (24/20)
1 Rope Climb
Wednesday 04/19
Strength - Every 3:00
9 Tap & Go Power Snatches
6 Tap & Go Power Snatches
3 Tap & Go Power Snatches
Max Tap & Go Power Snatches @ 80% of set 3
WOD - 2RFT
50/35 Cal Row
30 Power Snatches (75/55)
25 Burpees
Tuesday 04/18
WOD - 4 RFT
36 Air Squats
18 T2B
400m Run
Rest 2:00
Post WOD Body Armor - 3RNFT
10 Suitcase Deadlifts (R)
50ft Farmers Carry (R)
50ft Front Rack Carry (R)
50ft Overhead Carry (R)
Repeat with Left side to complete the round
Monday 04/17
Strength - Every 90s x 8 Sets
1 Power Clean + 1 Hang Power Clean
Build based off feel
WOD - 5RFT
15-12-9-6-3 Hang Power Cleans (115/85)
18-15-12-9-6 Push Press
21-18-15-12-9 Cal Row
Friday 04/14
Strength Day
Part 1 = Back Squats
8 x 4 Every 2:00
@ 75-80%
Part 2 = Snatch
Every 90s x 10 Sets
Sets 1-5 : 1 Snatch + 2 Overhead Squats
Sets 6-10 : 1 Snatch
Build based off feel
