MONDAY 4/21

STRENGTH
Defecit Deadlifts 5, 3, 1, 3, 5, 8

METCON
6 x 400M Run
*Running clock, mandatory 30 seconds rest. Track each lap time and total time.

TUESDAY 4/22

METCON
"Bear Trap"
AMRAP2
Deadlift, Power Clean, Front Squat, Push Press, Back Squat, Push Press
*Score is total pounds moved. Deadlift must return to the ground before cleaning.

STRENGTH
Clean 1RM

WEDNESDAY 4/23

STRENGTH
"Snatchsquatch"
(Snatch Deadlift, Hang Full Snatch, Snatch Balance, OHS) x 3
*Find your max for this complex

METCON
"Fran"
21-15-9
Thrusters @ 95/65
Pullups

THURSDAY 4/24

STRENGTH
EMOM10
2 Front Squats @ 90%

METCON
2 Mile Run

FRIDAY 4/25

STRENGTH
Snatch 1RM

METCON
"Mary"
AMRAP20
5 HSPU
10 Pistols
15 Pullups

SATURDAY 4/26

SCC PROWLER COURSE