Tuesday – Deadlift Int Sets + 60/60 MAP
A. Deadlift @ 11×1, 4-4-4, 3 min b/t – all tough sets
B. 4 sets @ high effort/85-90%:
30 sec KBS @ 24/32kg
30 sec Burpees – no jump @ top
60 sec rest
30 sec AirBike
30 sec Jumping Switch Lunges
60 sec rest
30 sec Box Jumps @ 24/30” – step down
30 sec DB Snatch @ 35/50lbs
60 sec rest
30 sec Du”s
30 sec Air Squats
60 sec rest
C. 300ft Heavy Farmer Carry x 3 sets, 1:30 min *After Class *Optional*
| Wk 3 – April. 11 |
| Tuesday – Sn EMOM Volume + CJ EMOM Volume + 60/60 Mixed Map |
| A. Squat Snatch, 4-4-3-3-2-2-1-1, 2 min – 4s @ 65%, 3s @ 75%, 2s @ 80% 1s @ 85+% |
| B. Squat Clean & Split Jerk, 3-3-2-2-1-1, 2 min – 3s @ 75%, 2s @ 80%, 1s @ 85% |
| C. 3 sets @ high effort/85-90%: |
| 30 sec OHS @ 55/75lbs |
| 30 sec Lateral Barbell Burpees |
| 60 sec rest |
| 30 sec Power Snatch @ 55/75lbs |
| 30 sec Lateral Barbell Burpees |
| 60 sec rest |
| 30 sec Thrusters @ 55/75lbs |
| 30 sec Lateral Barbell Burpees |
|
60 sec rest |