April 2018

Split jerk heavy single 5 rounds 10 push Jerks 60/40 200m run Rest 3 min Accessory work: 30-25-20 Sit ups 10-10-10 Dual DB Strict Presses

„Murph Practice“ 4 Rounds 400m Run 50 Air Squats 20 Def Push ups / Push Ups 20 Pull Ups Accessory- 15 min Back Extensions Hollow Rock Kb swings

Amrap 20min 2 Muscle Ups 4 Hspu 8 KB Swings 32/24

EMOM 10 1 Pause Front Squat with 3 sec in bottom position 1 Split Jerk Amrap 15 min 30 Hang Squat Cleans 60/40 40 Burpees 50 Wall Balls 60 Doubles

Row Conditioning 2x250m (

5×5 TnG Power Snatches For Time 10-9-8-…-1 Deadlifts 130% Bodyweight Dual DB Hang Squat Cleans Dual DB Shoulder to Overhead

Every 3:00 min x 5 rounds 7 Back Squats (first set at 73% +) EMOM 18 1. 7 High Box Jumps 2. 12/7 Hspu / def Push-ups/ push ups 3. 25 Slam Ball Squats

3 Rounds for max reps 1 min per Station Double Unders Plate OHSQ 20/15 Burpees Medball Clean 9/6 Pull up L-Sit hold 3 min Rest

Every :90 for 5 Rounds 7+ ring dips scale: feet on floor ring dips Press Complex for max weight 1 Push press 1 Push Jerk 1 Split Jerk For Time 1000m Row then: 6-9-12-9-6 Heavy Single Arm Push Jerks Front Squats 70/50

Hang Squat Snatch 7×2 reps Snatch pulls 3×3 with 100% of best attempt 3 RFT 15/10 cal row 10 Sumo Deadlift High Pulls 45/30 45 m Shuttle Run Time cap 7 min