30 March - 5 April

Sunday:
[1]  10 min EMOM 5 min EMOM
2 Hang Squat Cleans + 2 Jerks
Weight:  185lbs (5 mins), 165lbs (3 mins)
*Form was getting sloppy.  Suppose to be 10 EMOM with good form
[2]  7/13 Squat W1D1
Weight:  4x7/13 @ 205lbs

Monday:
[1]  15 min AMRAP
10 Toes 2 Bar
20 KB Swings
30 KB Lunges (KB held anyway.  I held it on top of shoulder, next to cheak.  This provided a more vertical torso)
Score:  4+42 (12 KB Lunges), 5 rounds @ 15:54
[2]  3 Rounds EMOM:
ODD:  10 Strict Pullups
EVEN:  10 Strict Ring Dips

Tuesday:
[1]  7/13 Squat W1D2
Weight:  4x7/13 @ 195lbs
[2]  5 Rounds for time:
15 Pullups
15 Pushups
15 Boxjumps
Time:  7:17rx

Wednesday:
[1]  Snatch Day:  1 hour
a.  3 Hang Snatch High Pulls + 1 Snatch + 4 Drop Snatch
Weight:  95, 125, 135, 145, 145, 145, 145, 145
b.  Snatch 1.1.  ~rest 1.5 mins each set~
Weight:  145, 165, 175, 175
c.  Snatch
Weight:  185, 185, 185

Thursday:
[1]  5 Rounds for time:
200m Row
10 Burpees
10 Wallballs
Time:  9:29rx
~2 Min Rest~
[2]  Deadlifts 5-5-5-5
Weight:  225, 275, 305, 315
1 Min between efforts
~2 Min Rest~
[3]  "Annie"
50-40-30-20-10
Double Unders
Situps
Time:  6:58rx (PR is 6:17)
[4]  7/13 Squat W1D3
Weight:  4x4 FS 190lbs
Weight taken from floor as a power clean, then perform front squats.

Friday:
[1]  Coaching/Rest Day

Saturday:
[1]  3 Rounds Not for time:
4 UB Muscle Ups
8 Strict HSPU  (Toes on wall)
40 UB Double Unders
[2]  "Bench Fit"
3 Rounds:
10 BW Bench Press @ 165lbs (unbroken on all)
5 Strict Pullups
10 BW Power Cleans @ 165lbs
15 Boxjumps
Time:  11:06
[3]  For Time:
10 Clean & Jerks @ 135lbs
20 C2B Pullups
8 Clean & Jerks @ 155lbs
16 C2B Pullups
6 Clean & Jerks @ 185lbs
12 C2B Pullups
4 Clean & Jerks @ 205lbs
8 C2B Pullups
2 Clean & Jerks @ 225lbs
4 C2B Pullups
Time:  18:58
[4]  5 Rounds, time each round separately
*2 Min Rest after each round, then push hard.
Row 250m
10 GHD Situps
10 KB Swings @ 70lbs
Times:  2:08, 2:00, 1:57, 1:54, 1:52


#GoSoHard