April 2023

6:30-9 am Power snatch5-5-5-5-5

8-9 am 5 roundsRun 800 m12 burpees Scale:5 minute run8 buries

6:30-9 am Sumo deadlift10-10-10-10-10

6:30-9 am RocketComplete as many rounds as possible in 30 minutes of:1 minute of a monostructural movement (bike, box step, Jack)10 push-ups15 squats Scale:20 min, 5, 10

6:30-9 am For time:Row 250 meters50 sit-upsRow 500 meters30 sit-upsRow 1,000 meters20 sit-ups Scale up: ghd sit-ups at reps above

8-9 am 5 rounds 6 staggered stance rows to tactical press, alternating sides6 sprawl to deadlifts6 Snatch to windmillRest 60 seconds

6:30-9 am Muscle clean 1-1-1-1-1 reps (whoohoo L3!)Power clean 1-1-1-1-1 repsSquat clean 1-1-1-1-1 reps Scaling:Most athletes will be able to do this workout as prescribed. This progression of clean variations should prepare you for the attempts at a 1-rep-max squat clean. Experienced lifters should try to go heavy, while newer athletes should focus on mechanics

6:30-9 am 3 rounds for time of:500-m row12 deadlifts21 box jumps, 20-in box ♀ 105 lb ♂ 155 lb Scale:3 rounds for time of:400-m row9 deadlifts15 box jumps, 12-in box ♀ 55 lb ♂ 75 lb

6:30-9 am Complete as many rounds as possible in 12 minutes of:12 kettlebell swings12 kettlebell squats12 single-arm kettlebell push presses ♀8-kg KB♂ 12-kg KB Scale: weight

8-9 am 3 rounds of:1 minute of rowing1 minute of burpees1 minute of jump rope1 minute of rest