Monday, March 30 - Saturday, April 4

Monday, March 30

Warm-up (15:00): 8-6-4 snatch pull + snatch high pull + muscle snatch + overhead squat (start w/ pvc and move to empty barbell) + pvc pass through + thread the needle w/ thoracic rotation/side 

Strength: 

Every 2:00 x6 (12:00) - 

1 power snatch + 2 hang power snatch + 4 overhead squat 

Rounds 1 and 2 @ 95/65 or 65/45 or 45/35 

Rounds 3 and 4 @ 105/75 or 85/55 or 65/45 

Rounds 5 and 6 @ 125/85 or 95/65 or 85/55 

WOD:

In 20:00, complete the following for total toes-to-bar reps - 

3:00 AMRAP x4 (2:00 rest between AMRAPs) -

400 meter run, row, or ski 

Max toes-to-bar, knees-to-elbow, or v-ups in remaining time 

Accessory: 

Tabata Copenhagen w/ hip drop (4 rounds/side) 

https://youtu.be/-8QZ3QpFBEE?feature=shared

Tuesday, March 31

Warm-up:  8-6-4-2 deadlift (start light and build to 60% 1RM) + reverse Samson/side + upward to downward dog + alt hamstring scoop + :30 easy jump rope + :30 cat cow 

WOD:

For time - 

3 rounds - 

50 double under or 100 singles 

10 deadlift @ 60% 1RM or 5/10 RPE 

-2:00 rest-

2 rounds - 

50 double under or 100 singles 

10 deadlift @ 70% 1RM or 6/10 RPE 

-2:00 rest-

1 round 

50 double under or 100 singles 

10 deadlift @ 80% 1RM or 7/10 RPE 

Accessory: 

3x10-12 barbell hamstring curl @ 155/105 or 125/85 or 95/65