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Wed 4/28


Strength

Bench Press:

- Build to a heavy single for the day

* rest 60-90 seconds between sets *


Conditioning

“Hope”

3 Rounds for Max Reps of:

1 Minute: Burpees

1 Minute: Power snatches (75/55)

1 Minute: Box jumps (24”/20”)

1 Minute: Push Press (75/55)

1 Minute: Max Cal Row

-Rest 1 Minute-


Accessory

1 min overhead banded shoulder distraction (each side)

1 min calf smash (each side)

1 min seal pose

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Fri 5/7

CONDITIONING: "Quarterfinals WOD 5" For Time | 9 TC | 5-7 Target 9-6-3 reps of: Power Snatch (185/135) Burpee Box Jump Overs (30/24) ACCESSORY: 3 Rounds: 20 GHD Hip Extensions / pause glute bridges 10

Thur 5/6

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