15/04/24 - Mon

BASE

Back Squat

5x3

80, 85, 90, 95, 101%

Front Squat

4x5

85, 90, 95, 100% of 80% 3RM BS

EMOM 5

3-5 Strict Supinated Grip Chest to Bar

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