
Thursday, 4/21
April 20, 2022
Saturday, 4/23
April 22, 2022Warm Up
3 Rounds
6 Dolphin Push Ups
6 Rev Hand Spider Lunges
6 Squat to Bootstrappers
6 Jump Squats
Strength
DB Bench Press (16 Minutes)
Prep: 3×6 working up
Work: 3xmax reps at 2/3 BW for men, 1/2 BW for women
Met Con
Prep (6 minutes)
1×5 Hang Hi Pull+5 Hang Power Clean
3×5 Hang Power Cleans working up
Work
Every 5 minutes for 20 minutes (4 Rounds)
Run 400 m
AMRAP remaining time*
9 Hang Power Cleans (115/80)
21 Push Ups
*pick up where previous round left off after each run