WC 1st April

Monday

Part A - 8 Min EMOM

Min 1 - 20/30 Sec L Sit 

Min 2 - 45 Sec Barbell Curls

Part B - For Time

150 Double Unders (1:1)

75 Pull Ups

50 Hang Clean 50/35

75 Press Ups

150 Double Unders (1:1)

Tuesday

Part A - Build to a heavy complex of;

1 Power Clean + 1 Front Squat + 1 Push Jerk

Part B - 4 Rounds:

400 Meter Run

3 Rounds of “Macho Man” 60/42.5

1 Round of "Macho Man":

3 Power Cleans + 3 Front Squats + 3 Push Jerks

Wednesday

Part A - 4 Sets of;

1 Min Russian Twists W/ 10kg Plate

1 Min T2B

1 Min Rest

Part B - 

“Karen”

150 Wall Balls For Time 9/6

Thursday

Part A -

3 x 3 Deadlift (Building)

3 x 1 Deadlift (Building)

Part B - 

3 Rounds for time of: 

9 Bar Facing Burpee

6 Handstand Push-ups 

3 Deadlifts, 75% of 1RM

*Rest 3 minutes & repeat.

Friday

In Pairs;

0:00 - 5:00

Buy In: 30 Cal 

In remaining time AMRAP 

3 DB Lunge 22.5/15

6 DB Snatch 22.5/15

9 Air Squats

5:00 - 15:00

Buy In: 60 Cal

In remaining time AMRAP

13 DB Lunge 22.5/15

16 DB Snatch 22.5/15

19 Air Squat

15:00 - 35:00

Buy In: 120 Cal

23 DB Lunge 22.5/15

26 DB Snatch 22.5/15

29 Air Squat

Saturday

Part A - 5 Sets

3 Strict Pull Ups

3 Negative Pull Ups (3 Sec decent)

Part B - 

5 Rounds

200 M KB Carry 24/16

16 KB Swings 24/16

8 KB Hang Clean 24/16

Change arms every 4 reps on Hang Cleans

Sunday

3 Rounds

Run 4 Minutes (Uncomfortable Pace)

25 Thrusters 20/15

Ski/Bike/Row 4 Minutes (Uncomfortable Pace)

25 Thrusters 20/15