Wednesday, April 27th

CONDITIONING:
For TIME:
400 Meter Run
50 Double-Unders
50 Sit-Ups
400 Meter Run
40 Double-Unders
40 Sit-Ups
400 Meter Run
30 Double-Unders
30 Sit-Ups
400 Meter Run
20 Double-Unders
20 Sit-Ups
400 Meter Run
10 Double-Unders
10 Sit-Ups

Substitute 2x Single-Unders for Double-Unders.

STRENGTH:
EMOM, for 15 minutes, complete 1 Power Snatch.  Start light, increasing weight each minute when possible, and finish as heavy as possible.

Rest, and then, every 15 seconds for a total of 4 minutes (16 rounds), complete 3 Power Snatches (115/75).

WEIGHTLIFTING:
Tall Clean – 3×3 (light)
3 Clean + 1 Jerk Dip – 1@75%, 1@80%
2 Clean + 1 Jerk Dip – 2@85%
Push Jerk – 3@75%, 2×3@80%, 2×2@85%
1 Pause Front Squat + 1 Front Squat – 5@70%
Floating Halting Clean Deadlift (mid-thigh) – 3@100%, 3@105%, 3@110%
-Weighted Back Extensions – 3×10
-Weighted Sit-Up – 4×10
-Crunch – 3x Max