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April 13 - April 17


Monday, April 13

A. Back Squat
3 at 80%
3 at 85%
3+ at 90%

Accumulate 50 reps of either Push-ups, Dips or Strict Handstand Push-ups

B. AMRAP 7:00
40 Double Unders
20 Push Press (105/70)
Then AMRAP 4:00
8 Power Cleans (105/70)
16 Sit-ups

Tuesday, April 14

A1. Heavy Kettlebell Swings 3 x 15
A2. Tall Box Jumps 3 x 5

B. “Christine”
3 Rounds:
500m Row
12 Deadlifts at Bodyweight
21 Box Jumps (24/20)

Wednesday, April 15

Happy birthday Billy, Russ and Lisa!

A. Snatch Pulls with a Pause 5 x 2 at 110% of Power Snatch

B. “Cindy”
AMRAP 20:00
5 Pull-ups
10 Push-ups
15 Squats

Thursday, April 16

A. Shoulder Press
3 at 80%
3 at 85%
3+ at 90%

Accumulate 50 reps of either  lunges or weighted lunges.

B. 5 Rounds:
20 Med-ball Sit-ups
20 KB Swings
10-8-6-4-2 Clean and Jerks (135/95)

Friday, April 17

Happy birthday Kelly and Julie L. !

A. 2 Power Clean + 1 Push Jerk at 80% 7 x 2

B. Partner:
20 Partner Burpees
40 Med-ball Cleans
20 Partner Burpees
40 Wall-balls
20 Partner Burpees
40 Med-ball Cleans
20 Partner Burpees
40 Wall-balls
20 Partner Burpees

Earlier Event: April 5
April 6 - April 10
Later Event: April 19
April 20 - April 24