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4 / 23 / 24 A. 4 sets 10 power clean and jerks on 3 in clock Add load every round B. 12 min abs 3 rounds 1 min situp 1 min hollow rock 1 min plank 1 min rest

4 / 22 / 24 4 rounds 1 min max reps snatch 135 / 85 1 min max burpees over the bar 1 min max cals machine rest 1 min

4 rounds 400m run 3 rope climbs 12 heavy DB snatch 70 / 50

4/18/24 A. Bench Press 8 – 8 across 4 – 4 – 4 across 2 – 2- 2- 2 across B. partner amrap 12 – rotate full rounds 8 DB deadlift 6 db hang clean 4 Db shoulder to overhead 50 / 35 DBs

4/17/24 10 rounds 4 front squats 155/105 6 pull ups ( strict ) 8 box jumps 24/20

4/16/24 A Power clean EMOM 5 min EMOM – 5 reps across rest 2 min 5 min EMOM – 3 reps across rest 2 min 5 min EMOM – 2 reps across B. AMRAP 10 10 Medball clean 20 / 14 15 medball situp

4/15/24 AMRAP 20 250m run 20 push ups 15 toes to bar

4 / 12 / 24 AMRAP 15 3 – 6 – 9 – 12 – 15 – etc Snatch 95 / 65 pull up cal machine

4 / 11 / 24 A. back squat 10 – 8 – 6 – 4 – 2 – 2 -4 – 6 – 8 – 10 Increase across loads then decrease when reps increse again and try keep same loads for way down as way up. B. partner amrap 12 both do 30 double unders

4/10/24 7 x 2 min rounds rest 1 min 250m row max calorie row rds 1 – 3 – 5 Max calorie bike or ski 2 – 4 – 6 round 7 max burpees Score total reps for all 7 rounds added together.