13/04/24 - Sat

BASE

"Partner IWT

Every 6min x3

10 Power Snatch (70/50)

400m Run

*Partner B goes at 3min

- Rest 5min -

Every 6min x3

10 OHS

100 DUs

*Partner B goes at 3min"

12/04/24 - Fri

BASE

HSW Practice

Kipping Pull-up Practice

4 RFT

500m Run

10 Pull-ups

20 Push-ups

30 Squat

*With a 20/14lb vest if you have one

30min Cap

11/04/24 - Thu

BASE

2 Sets

Weighted Ring Dips

6 Reps - 20% of 1RM

5 Reps - 30%

4 Reps - 40%

Max Unbroken Reps @ BW

- Rest as needed -

20min Cap

Banded / Jumping RMU Drills

3 RFT

15/12 Cal Row

5 RMU

10 Dual DB Hang Snatch (22.5/15)

15min Cap