*Load Week – Volume, pace, intensity will increase this week.
Odd: 20s Front Squat Hold
Even: 5 PC, hip
*Pause for 2sec in power for takeoff, and 2sec in power on landing.
4 Power Cleans
12 Alt DB Snatches (50, 35)
400m Row or Run
*PC Weight = 65% of 1RM PC. Goal is to be fast and explosive on each clean, and then to push the intensity on the conditioning pieces.
20min Vested Step-ups (12-16″)
*Bring your own weight vest if you have one. Working on learning to manage your pace, and testing your mental toughness. Settle into a constant pace (not sets + rest) that keeps your heart rate at roughly 120-140 BPM. Conversational pace is your indicator. Also, Murph is coming up!
A. 25 Min AMRAP:
30 Ring Rows
B. Cash Out:
3 Sets: ME Weighted Forearm Plank Hold (45/25)
- Strongman WOD this Sunday April 29th at 1pm. We’ll be hosting a Strongman WOD the last Sunday of every month throughout the summer.
- The Whole 30 Nutrition Seminar is May 6th, with the challenge kicking off May 14th. Head over to the challenge page to checkout all the details.
- Going away party for Cory / Whole 30 pitch-in (there will be some non-whole 30 items too 😉 Friday, May 11th at 7:30pm