Monday, April 6 - Saturday, April 11

Monday, April 6 

Warm-up:  8-6-4 snatch pull + snatch high pull + muscle snatch + overhead squat + alt Cossack squat + pvc pass through + bootstrapper + KB windmill/side (light)

https://youtu.be/3rtUK_jUv4s?si=RfOi8FeNDG2r3LQH

Strength: 

Every :90 x8 (12:00) - 

2 power snatch + 2 overhead squat OR 2 squat snatch

Rounds 1 and 2 - 5/10 RPE 

Rounds 3 and 4 - 6/10 RPE 

Rounds 5 and 6 - 7/10 RPE

Rounds 7 and 8 - 8/10 RPE 

WOD: 

In 19:00, complete the following (scale cals as needed to ensure 1:00 rest/round) - 

Every 10:00 x1 (10:00) - 

100/80 calorie row, bike, or ski  

Every 6:00 x2 (12:00) - 

60/40 calorie row, bike, or ski  

Every 3:00 x3 (9:00) - 

30/20 calorie row, bike, or ski  

Accessory: 

1:00/side banded hamstring stretch 

1:00/side banded straddle stretch 

1:00/side banded lat stretch