Thursday April 5th WOD

Core Strength: (10min)

Front Rack Single Arm KB Squats  2x8 each side. 3 sec down, 2 count pause, up fast.

KB Suitcase Hold: Hold a weight in one hand, switch hands as needed for 4 total minutes

The Burgener Warm-Up

Strength: 20min to  Find a 1RM Snatch or 1RM Clean and Jerk

Choose which variation works best for you. Squat or Power

Conditioning: 12min total time (Go hard and fast!)

5min Amrap 21 Mountain Climbers 21 Toes to Bar  21 Push Jerk(115/75)

rest 2 min 

5min Amrap 15 Mountain CLimbers 15 Toes to Bar  15 KBS (55/35)

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Friday April 16th WOD

Strength: 10 Min EMOM 1 Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: (15min cap) 100 DB Thrusters (50/35)(40/25) (35/20) *Every Minute on the Minute: Perform 5 DB Deadlifts (Rx+ = 7 deadl

Thursday April 15th WOD

Strength: Bench Press 7x3 @ 87.5% Bicep Curls 3x10 Tricep Ext 3x10 Conditioning: 12min Amrap 20 Air Squats 8 DB Hang Power Cleans 8 Toes to Bar / Knee to chest

Wednesday April 14th WOD

Skill: Pull ups: 1. Banded Hollow Lat  Pull down 3x8 2. Negatives 4x3 (3 count decent) 4x3 (5 count Decent) *If you do not work on BMU drills, do more pull