Wed, April 26, 2017

By Michael Baptista,

Strength:

Front/Back Squat 5 sets of 4/8 @ 94% of monday

Conditioning:

AMRAP 12:

3 Power Snatch 135/95

6 Burpee Pullups

9 Wallballs Shots 30/20

Tue, April 25, 2017

By Michael Baptista,

Endurance:

1000m Row

300 1-arm KB Swings 35/25

800m run

(Row or run first)

bike option 50 Cals

Tue, April 25, 2017

By Michael Baptista,

Weightlifting:

Snatch Balance to 65% of snatch

Power Snatch + Snatch + OHS to max 1-miss

Snatch Pull 6×1 @ 110

Tue, April 25, 2017

By Michael Baptista,

Strength:

E2MOM for 6 rounds: 5 Power Cleans -building load

Conditioning:

3 RFT:

400m Run

30 KB Swings

20 Goblet Squats

10 Burpees

Mon, April 24, 2017

By Michael Baptista,

Strength:

Front/Back 4/8 @ 75% x 5 sets

Conditioning:

2 RFT:

10 Deadlifts 315/225

20 HSPU

30 Front Squats 95/65