The Week Ahead:

Monday, April 22nd

Strength:

Barbell Front Squat:
3-4 x 5 at 80% of last week’s 1RM

Metcon:

For Time:
100 KB Swings #70/53
100 Walking Lunges #45/25
50 Strict Pull Ups

*Partition anyway you like

Tuesday, April 23rd

Strength:

Push Press:
3 x 5 add 5-10 lbs

Metcon:

5 Rounds not for time:
8/side Alternating DB Floor Press
30yds Sled March
8 x Chest Supported Row
40 YD Farmer carry - Heavy

Wednesday, April 24th

Oly Skill Work:

Power Clean/Snatch:
Establish 2RM

Metcon:

For time:
30 Power Cleans #155/105
1 Mile Run

Thursday, April 25th

Metcon:

For time:
500-400-300-200-100m Row
10-20-30-40-50 Double Unders
2-4-6-8-10 Burpees over Rower

Friday, April 26th

Strength:

Deadlifts:
3-4 x 5 at 80% of last week’s 1RM

metcon:

20 AMRAP:
5 pull ups
10 Push Ups
15 Air Squats
*Every 5 minutes perform a 400m run
Start with the 400m run