Tuesday, April 7

For Class:

Perform Wallballs Unbroken each minute, if @ 20/14# this seems easy then go to 30#/20# or to 11/10ft.  20 is an absolute minimum.

Extra work:

Everyone -- 
EMOM12:
1 Snatch:
Min 1-2 - 60%
Min 3-4 - 70%
Min 5-6 - 75%
Min 7-8 - 80%
Min 9-10 - 85%
Min 11 - 90%
Min 12 - 95%
*If all makes continue adding until your first miss.*

Strength:
5 Rounds:
a) Snatch Grip DL @ 120% of Snatch Max -- 4 Reps (Keep posture/position as best as possible)
b) Bent Over Rows with KB's - 10 reps @ 70/44
c) Max Set Close-Grip Push-ups (Hands under shoulders)
*rest 1min between exercises*

Cardio:
Run 2 miles
rest 4 mins
Run 1 mile
rest 3 mins
Run 800m
100KBS @ 44/26

(est. time ~40mins total -- do the KBS after the 1mile run if you're pressed for time)

Gymnastics:
If you have Muscle-Ups:
EMOM until failure - 5 Muscle-Ups -- If you fail before you reach 40 reps, continue in sets of 2 until you reach 40 reps. 

No-Muscle-Up crew:
5 Rounds:
a) 5 - Inclined Ring-Rows w/ 3second pause at chest and a 5 second lower.
b) 3 - Muscle-Up Transitions w/ additional dip out (work to a low band)
c) 10 Strict DEEP Ring Dips (Ensure you are UB on these, use band as needed to go DEEP and UB)