WARM-UP

4 ROUNDS
:20 Moderate Bike
:10 Easy Bike

Into…

2-3 ROUNDS
10 Good Mornings (RND 2+3: BB RDL)
5 Cat/Cows
10 Deadbugs
5/5 Fire Hydrants
10 Glute Bridge Ups

Into…

4 ROUNDS
:20 Hard Bike
:10 Easy Rest

STRENGTH (ALL) — 5×5* Deadlifts

Deadlift for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

WORKOUT (PERFORMANCE)

EMOM x 14 MINUTES
MIN 1 – 8 Deadlifts (255/175) + Max Cal Bike
MIN 2 – Rest

(Score is Total Cals)

KG BB: (115/79)

WORKOUT (FITNESS)

EMOM x 14 MINUTES
MIN 1 – 8 Deadlifts (185/135) + Max Cal Bike
MIN 2 – Rest

(Score is Total Cals)

KG BB: (85/60)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
10 Cat/ Cows
10 Alt. Deadbugs
20 Single DB Curls

-Rest as Needed b/t Sets-

(No Measure)

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.) Pin Front Squats*
1×5 (70%)
1×5 (80%)
3×5 (90-95%)

*Set up J-Hooks & Barbell so that you start at the bottom of your Front Squat. You will then forcefully drive up out of the bottom and return back to the start position with a full stop. This is meant to strengthen the bottom position and build explosiveness out of the bottom of your catch position.
*Weight is based off 1RM Clean & Jerk.

-Rest As Needed b/t Sets-

(Score is Weight)

2.) 5 SETS*
2 Scap Pull-Ups
+
2 Small Kip Swings
+
2 Dynamic Kip Swings
+
1 Hips to Rings

*All sets to be completed on Rings.

-Rest As Needed b/t Sets-

(No Measure)