April 21

Strength

5 x 1 Snatch

MetCon

100 KB Swing

(5 Burpee every time the KB break)

April 20

Skill Work

Light OHS

MetCon

"Josh"

Alternating of:

21-15-9 OHS

42-30-18 Pull Ups

or 

"Mini Josh"

21-15-9

OHS

Pull Up

April 17

5 x 2 Clean + 1 Jerk

3 x 5 Clean Pull w/ 5s Descent

2 x 10-20 GHD Sit Up

April 16

Strength

5 x Double Broad Jump

(1st at 50% and 2nd at 100%)

MetCon

10:00 AMRAP

200m Run

15 Pull Up

April 15

Strength

5 x 1 Pause Jerk

MetCon

3 Sets of:

7 Clean & Jerk (Heavy as Possible)

9 Burpee

1:1 Work:Rest

April 14

Strength

4 x 2 Back Squat

MetCon

3 Rounds of 1:00 min Stations:

L-Sit

Russian KB Swing

Sit Up

Air Squat

April 14

Strength

1 Rep Max - Pull Up

MetCon

"Jack"

20:00 AMRAP

10 Push Press (115#/75#)

10 KB Swing

10 Box Jump