042621-043021

Monday 042621

STRENGTH

4 Rounds For Quality:

6 Strict Press @60% of 1RM

6 Weighted Strict Pull-Ups

*Rest as needed bt sets

WORKOUT

4 Rounds For Time:

800m Run

10 Bench Press @1xBW/0.75xBW

*35:00 time cap

Tuesday 042721

STRENGTH

Hang Squat Clean

3x3 @80% of 1RM

*All sets at the same weight

**Rest as needed bt sets

WORKOUT

21:00 EMOM

Min 1: 15/12 Cal Bike

Min 2: 7 Burpee Pull-Ups

Min 3: 5 Hang Squat Clean @135/95lbs

Wednesday 042821

WORKOUT

10 Rounds For Time:

8 Double Dumbbell Hang Clean and Jerks

8 Toe to Bar

20 Double Unders

Thursday 042921

STRENGTH

Deadlift

3x2 Reps @70%

*Do each rep with a 4/5 second descent.

**Rest as needed bt sets.

WORKOUT

For Time:

24/21 Cal Bike

21-15-9

Deadlifts @225/155lbs

HSPUs

*24/21 Bike Cals before each set of deadlifts so bike deadlift hspu then bike again ecc

Friday 043021

SKILL

3 Rounds For Quality:

5 Tempo Goblet Squats

10 Box Step Ups

5 Kipping C2B Pull Ups

WORKOUT

4 Rounds For Time:

400m Run

8 Muscle Ups

32 Air Squats

*25:00 Time Cap