10 Rounds For Time
150 Meter Run
7 Chest-to-Bar Pull-Ups
7 Front Squats (135/95 lbs)
7 Handstand Push-Ups

130 min

1.JG 16.4.2018
A. Complete:
- 3 sets of 8 UB TGU/arm
- 5 rounds of gymnastic swimming

B. 3 rounds:
- 5 ring swings
- 20 hollow rock
- 20 arch rock

2.Skill
A. HSW practice for 25 min
B. RMU practice for 30 min
- Progressions
- MU 9 x 1 reps

3.Conditioning
A. EMOM25, 5 rounds of:
1) 1 min max cal AB - 5x12
2) 1 min max cal row - 5x13
3) 1 min max cal run 5x14
2 min rest

4 rounds of:
50 squats
25 sit ups
15 push ups
10 burpees

Squat clean 10 RM

4 rounds for time
10 Pull-ups
250 m row
20 sledge each arm w 16lb

1.) Dip power clean+thruster 4×3+3
2.) Power clean +jerk 6-8×1
3.) Bench press w/pause @chest 5×5
4.) 3×
A.1) heavy Farmer walk 30m
A.2) half kneeling press ×10
A.3) Russian twist ×20

Shoulder press, 10 sets

500 m row
30 ktb swing + 30 push up X 4 round;
3 min rest
12 wbs + 12 burpees X 5 round

100 min

1.JG 18.4.2018
A. 3 rounds:
- 10 pronated shoulder dislocates
- 10 supinated shoulder dislocates
- 10 shoulder flexion pulses with bar
- 20 palm push ups
- 20 extensor push ups

B. HSW practice for 20 min

C. EMOM9, 3 rounds:
1) 5 HSPU
2) 5 C2B
3) 15 air squat

2.Weightlifting
A. Snatch
A1. 2 x 1 @ 70%, rest as needed b/t sets - 40 40
A2. 2 x 1 @ 75%, rest as needed b/t sets - 42.5 42.5
A3. 3 x 1 @ by feel (75%+), rest as needed b/t sets - 45 47.5 47.5

B. Clean and Jerk
B1. 2 x 1 @ 70%, rest as needed b/t sets - 47.5 47.5
B2. 2 x 1 @ 75%, rest as needed b/t sets - 50 50
B3. 3 x 1 @ by feel (75%+), rest as needed b/t sets - 52.5 55

90 min

1.Skill
A. HSW practice for 15 min

2.Conditioning
A. EMOM10
1) 1 BMU + 4 kipping HSPU
2) 8 cal AB

B. EMOM10
1) 5 TTB + 15 DU
2) 10 cal row

3.Mobility work for 30 min