WARM-UP

1 ROUND
5 Inch Worms w/ Push Up
5/5 Groiner w/ Twist
5/5 Split Squats
10 Arms Only Row
10 Legs Only Row

Into…

2-3 ROUNDS
5 Up-Downs (RND 2/3: Burpees)
10 Alt Lunges
:30 Row (RND 1: 22-26s/m, RND 2/3: 24-28s/m)

WORKOUT (ALL)

EVERY 3:00 x 5 SETS
500/400m Row
Max Burpees in Time Remaining…

-Rest 1:30 b/t Sets-

(Score is Total Burpees)

POST WORKOUT STRENGTH (ALL) – 4 SETS 8/8 Back Rack Reverse Lunges*

Back Rack Lunges for load:
#1: 8 reps
#2: 8 reps
#3: 8 reps
#4: 8 reps

EXTRA CREDIT (ALL)

NOTE — April’s extra credit focus will be building strength with the Snatch/ Clean Pulls + Kipping Skills & Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

1.) Clean Prep
4-5 SETS*
1 Clean Pull
+
1 Power Clean
+
1 Front Squat
+
1 Hang Squat Clean

-Rest As Needed b/t Sets-

*Keep weight Light. This is a primer for Friday’s 1RM attempt.

(No Measure)

2.) Kipping Skill
EMOM x 8 MINUTES
1 Kip Swing
+
2 Half Pull-Ups
+
1 Kip Swing
+
2 Pull-Up

(No Measure)