21/04/25 - Mon

BASE

BTK Hang Squat Snatch

3-2-2-1-1-1

Build to Heavy

Then:

2x3 @ 80, 85%

Every 5min x3

400m Run

Rd 1: 30 DB Thrusters (22.5/15)

Rd 2: 20 DB Thrusters (25/17.5)

Rd 3: 10 DB Thrusters (30/20)

19/04/25 - Sat

BASE

HYBRID

Every 12min x3

500m Run

500/400m Row

500m Run

Rd 1: 250ft. DB FR Walking Lunge (10/7.5)

Rd 2: 200m Farmers Carry (24/16)

Rd 3: 50 Wall Balls (9/6)

*Share Movements if doing Doubles

CROSSFIT

5 Sets

10 SB Squat (50/40)

20 TTB

10 SB Clean

- Rest 1:1 -

*Sc: 15 TTB

18/04/25 - Fri

BASE

Team of 4

5 Sets

2min On / 2min Off

20 Synchro Burpee Over Bar

Max Synchro Hang Power Snatch (42.5/30)