PROGRAMMING 3 APRIL 2023 - 8 APRIL 2023

Monday
Warmup: 
3 Rounds
5 Muscle snatch
5 OHS
5 Squat snatch
5 Thrusters
30 Skips
S & S: 
Find one rep max Snatch
WOD: 
3-6-9-12-15-18-21
Thrusters 40/25
*35 DU’s after each set

Tuesday
Warmup: 
3 Rounds
10 Muscle Clean + Jerk
10 Front squats
10 Pushup – down dog
10 DB Airplane deadlifts
10 Sit ups
S & S: 
Find one rep max C + J
WOD: 
For time
10 BMU
24 DB Snatch
45 V – ups
24 DB Snatch
10 BMU

Wednesday
Warmup: 
400m Run
10 Samson Lunges
5 Pull ups
10 Muscle Snatch
10 Front squats
10 Pushups
WOD: 
Teams of 2 (35 min AMRAP)
60 Front squats 50/35
50 Pull ups (partner A deadhang partner B pull up)
40 Snatches 50/35
30 Partner Pushups (Facing each other clap at top)
400m Run together

Thursday
Warmup: 
3 Rounds
10 Pushup – down dog
10 Airplane deadlifts
10 Sit ups
S & S: 
Find one rep max Deadlift
WOD: 
3 RoundsFor time
27 Wall balls 
15 Burpee box jump over
6 Wall walk

Friday
Warmup: 
3 Rounds
30sec Toe tuch
20sec Dead hang
10 Hamstring walks
10 Power Cleans
S & S: 
Accumulate 3- 5 min in every position
- L – sit on the ground
- L – sit from the pull up bar
WOD: 
4 Rounds for time
20 Power Cleans (60/40)
400m Run

Saturday
WOD: 
Teams of 2:
80 Wall balls
800m Run w/wall ball (200 shuttles)
60 HSPU
800m Run w/ wall ball
40 Snatches (60/40)
800m Run w/ wall ball
20 Rope climbs
800m run w/wall ball