WORKOUT OF THE WEEK

April 20th - April 24th

**Announcements** 

MONDAY, APRIL 20

METCON

On a 20:00 clock:

2k echo bike

into…

AMRAP:

2/1 rope climbs

4 deadlifts (225/155)

60 double unders

TUESDAY, APRIL 21

STRENGTH

Push Jerk

Every 1:30 x 6:

3-2-1 (pause :02 in dip and catch)

into...

3-2-1 (no pause)

METCON

For Time:

40 alt. DB split jerk (50/35)

20 lateral burpees-over-DB

30 alt. hang DB split snatch

15 lateral burpees-over DB

20 alt. DB split jerk

10 lateral burpees-over-DB

10 alt. hang DB split snatch

5 lateral burpees-over DB

CAP @ 12:00

WEDNESDAY, APRIL 22

METCON

2:00 on/2:00 off until 30 power cleans & 15 bar muscle-ups:

300m run +

1) max power clean (165/115)

2) max bar muscle-ups

THURSDAY, APRIL 23

METCON

For time (with a partner):

360/300 cal row

*After every transition, complete…

10 hand-release push-ups +

:20 hollow hold

FRIDAY, APRIL 24

STRENGTH

Rear foot-elevated split squat

4 x 5/5; immediately perform a :20-:30 Sorenson hold after each set

METCON

7:00 AMRAP:

1-2-3-4-5-6…etc.

25' trips SB walking lunge (100/75)

25' down and back trips shuttle runs

SATURDAY,  April 25th

Partner workout @ 8:00 A.M. AND 9:00 A.M.