Saturday 4.17

SATURDAY

Strength: High Bar Back Squat
5-5-5, then 2-2-2-2 with 3s pause (both reps)

WOD: 15m AMRAP
8 Hand Release Push-Ups
8 Squat Clean 95/65
– Every 3:00 perform 15/12 Cal AB (including start)

S: 65/45
L1: 75/55
Rx+: HSPU, 115/75

Extra Work
1. 5 Rounds
5 Power Clean 205/135
10 DB Bench Press 75/55

2. For Time
25 Burpees with Weight Vest
25 Step Up 24/20 with 35/25 DB each hand
35 Burpees No Vest

HomeWOD
CORE
15-12-9
Weighted Getups
Weighted Situps
Supermans
Russian Twists (each side)
Side Plank Hip Raises (each side)

WOD
35 Burpees
75 Walking Lunges
35 Burpees