MONDAY APRIL 23

WARM UP

400 meter run

20 GHD hip extensions and sit ups

20 box jumps

10 toes to bar

10 KB windmills

SKILL

Heaving snatch balance

3 rounds

3 @50%

2 @60%

1 @70%

Strength

4RM overhead squat

WOD Modified Regional WOD 4 For time 30 back squats @135/95 20 pull ups 10 push jerks @135/95 30 front squats @85/65 20 pull ups 10 push jerks @85/65 30 overhead squats @65/45 20 pull ups 10 push jerks @65/45

Bars must be taken off the floor. Enjoy.

Just a reminder to you all to get outside and use your fitness.

TUESDAY APRIL 24SATURDAY 21 APRIL

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