24/04/24 - Wed

BASE

5 Sets

Squat Snatch + Hang Squat Snatch

70, 70, 75, 75, 80%

AMRAP 7

7 Box Jumps (24/20)

7 TTB

*Go in 2 Waves and send it. You're aiming for 10+ Rounds.

23/04/24 - Tue

BASE

Front Squat

5x3

80, 85, 90, 95, 101%

Back Squat

4x5

85, 90, 95, 100%

EMOM 5

8 DB Z-Press (22.5/15)

22/04/24 - Mon

BASE

Clean Pull

3x5

95, 100, 105%

Deficit Clean Deadlift

3x5 @ 105%

*Stand on 20/15kg Plates

Partner WOD

A: 200m Farmers Carry (24/16)

B: 40/32 Cal Row (24/20)

*Switch once both partners are done

Then:

A: 200m Farmers Carry

B: 50 Alt DB Snatch (22.5/15)

*Switch once both partners are done

15min Cap