AM:

A1. EMOTM, 20 Min:

– THIS Min: 4 Tempo Back Squat (3333). Add 5% to load used on 4/20/15.

– THAT Min: :20 Eccetric C2B Hold. Scale w/ COB hold. Regardless of sclae, make sure you’re pulling from LATS, not biceps.

B1. TABATA 1-Arm Plank Hold. Alternate sides every round.

C1. “Barnacle”

AMRAP, 12 Min:

– 15 Burpees

– 12 KbS (24/16)

– 10 T2B

– 40 DU

 

PM:

A1. BB Complex: Power Snatch +OHS + Snatch. Pause 2 seconds at the bottom of each.

– 5 x 1 @ 50%. Add 5% to load used on 4/13.

B1. BB Complex: Push Press +BH Jerk + Jerk. Pause 5 seconds In the split of each Jerk. Add 5% to load used on 4/13.

– 5 x 1 @ 60%;

C1. Jerk dip squat (pick light weight as load allows)

– 3 x 5. Add 5% to load used on 4/13.

D1. Jump Squat (load on back, full depth; no bounce at the bottom; from the bottom position, “jump” as high as you can vertically).

– 3 x 3 @ 25% of BS. Add 5% to load used on 4/13.