Monday 4/3/17
1. Power Snatch + OHS 2+2 #115,145,155,165,165
2. Snatch High Pull 3×5 #145,155,175
3. Back Squat #220×5, #235×5, #260 3×5
4. 4 rounds of:
min 1 – round of Cindy 5 pull-ups, 10 push-ups, 15 air squats
min 2 – 15 calorie row
min 3 – max clean and jerks #135 | 9,9,9,11 = 38 reps

Tuesday 4/4/17
1. 21-18-18-15-12 kipping hspu, rest as needed
2. MisFit Complex (power clean, front squat, push jerk, hang squat clean, split jerk) 3 sets at #215
3. Thruster ladder for time:
10 reps at #95
8 reps at #145
6 reps at #165
4 reps at #195
2 reps at #215 | 7:19
4. 15 minute AMRAP
10 calorie row
10 dball over shoulder #150
10 dubz with zeus rope (add 10 reps each round) | 4 rounds.

Wednesday 4/5/17
1. 5 Rounds, every 2 minutes…
power snatch + overhead squat + hang squat snatch + overhead squat | 135,145,155,160,165
2. 16 minute AMRAP
200m Run
11 thrusters #95
7 toes to bar

Friday 4/7/17
1. Snatch 135×3, 146×3, 158 2×3, 170 2×3
2. Clean and Jerk #171 2+1, #205 3(2+1), #215 2(2+1)
3. Front Squat from floor #205 2×5, #225 2×5
4. 50 burpees for time: 2:30
5. 3 rounds for time:
10 deadlifts #275
10 burpee box jump overs 24″
10 hang power clean #145
10 strict hspu | 8:36

Saturday 4/8/17
1. DB Bench 4×10 #40’s,50’s,60’s,70’s
2. Strict Shoulder Press 3×10 #45,65,95 #115×8, #125×6
3. Strict Pull-ups 6-8-10-10-10
4. Box Back Squats with #80 Chains #115×3, 165+ chains 4×3
5. Muscle Ups 5×6
6. 3 rounds not for time:
10 cal ski erg + 35′ Handstand Walk


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