2244 Saturday 4/20/2019

A
Run 1 Mile, Moderately
4 EMOM
1 Snatch Grip DL+
1 Hang Snatch High Pull+
1 Hang Muscle Snatch+
1 Hang Power Snatch
@ 40%-50%

B
Every 2 min for 10 Rounds
Ski 7/5 Cal Sprint
3 Power Snatch

C
40 Rounds
"Capt307"
Alternate Full Rounds with Partner
3 DL (275/185)
3 Ring Dips
3 Strict Pullups

2243 Friday 4/19/2019

A
Ride 2 MIn
4 Rounds
With 2 KB in Front Rack:
:20 standing
:20 sec in bottom of squat
10 High Box Jumps
(10 Min)

B
14 min EMOM
Min 1: 15-20 Hollow Rocks
Min 2: 30-50 Double Unders

C
"Thank Jess"
100 Cal Row
100 Wall Balls
50 GHD or ab mat situps
100 Cal bike
*30 min Timecap

2242 Thursday 4/18/2019

A
Row 500
then
2 Rounds
8 ContraLateral KB DL, each arm
10 Strict Pullups
12 Walking Lunges with 2 DB or KB locked OH
(10 Min)

B
Deadlift
5x5
*Double Overhand Grip, No Hook Grip.
(25 Min)

C
7 min AMRAP
Burpee DB Box Step Overs

D
7 min EMOM
1-2 Rope Climbs