Strength
Push Press [Video]
Push Jerk [Video]
Split Jerk [Video]

Complete 3 sets of 3 reps at the same weight for each movement.

Conditioning
Within 10 Minutes:
1000m Run
AMRAP Squat Clean & Jerk (#155/105)

A)
For Time:
1000m Row
40 DB Hang Clean & Jerk (#35/25)
20 Strict Pull-ups
10 Sled Pushes (3 plates/ 2 plates)

Rest 3 minutes

1000m Ski
40 DB Thrusters (#35/25)
20 Strict Pull-ups
10 Sled Pushes

B)
Optional Core Work:
50 V-ups or 50 GHD Sit-ups

Strength
Overhead Squat [Video]
Complete 3 sets of 3 reps at the same weight.
Front Squat [Video]
Complete 3 sets of 3 reps at the same weight.
Back Squat [Video]
Complete 3 sets of 3 reps at the same weight.

Conditioning
AMRAP in 10 Minutes:
200m Run
4 Squat Snatch (#95/65 Rx; #115/80 Rx+)

* Add 2 reps to the Snatch each round.

Reminder
We are closed this Sunday for Easter. Enjoy time with family and we'll see you Monday!

Reminder: No classes this Easter Sunday. Enjoy time with family!

Partner Workout
For Time:
200 Dumbbell Thrusters (#35/25)
300 Sit-ups
200 Hand Release Push-ups
300 Bike Calories

* Partition any way you choose.

Strength

Deadlift

Complete 10 sets of 2 reps.

Conditioning

For Time:

25 Double Unders

35 Hang Power Snatch (#95/65)

25 Double Unders

35 Handstand Push-ups

25 Double Unders

35 Pull-ups

25 Double Unders

A)
4 Rounds Of:
2 Minute Max Row for Calories
1 Minute Rest

B)
4 Rounds Of:
20 seconds On / 10 seconds Off:
• Plank Jack Push-up to Twisting Mountain Climber
• Single Arm KB Front Squat
• Burpee Tuck Jump
• KB Goblet Held Reverse Lunges

Rest 2 Minutes, then repeat another 4 rounds.

C)
2 Minutes of Max Ski Calories
Rest 2 Minutes
2 Minutes of Max Ski Calories

Strength
Push Press [Video]
Push Jerk [Video]
Split Jerk [Video]

Complete 3 sets of 3 reps for each movement.

Conditioning
AMRAP in 10 Minutes:
12 Power Cleans (#135/95)
12 Power Cleans (#155/105)
12 Power Cleans (#185/125)
AMRAP Max Calorie Row

A)
For Time:
800m Run
40 Wall Ball Shots (#20/14)
20 Strict Pull-ups
5 Turf Width Sled Pushes
600m Run
30 Wall Ball Shots
15 Strict Pull-ups
5 Turf Width Sled Pushes
400m Run
20 Wall Ball Shots
10 Strict Pull-ups
5 Turf Width Sled Pushes
200m Run
10 Wall Ball Shots
5 Strict Pull-ups
5 Turf Width Sled Pushes

B)
For Time:
750m Row
75 Sit-ups
750m Ski

Strength
Overhead Squat [Video]
Complete 3 sets of 3 reps. Build.
Front Squat [Video]
Complete 3 sets of 3 reps.
Start at your last OHS and build from there.
Back Squat [Video]
Complete 3 sets of 3 reps.
Start at your last FS and build from there.

Conditioning
AMRAP in 10 Minutes:
• 200m Run
• 10 Single Arm Devil Press (#35/25 Rx, #50/35 Rx+)
• 10 Box Jump Overs (24”/20”)