Monday - April 20th 🟧 CONDITIONING | AMRAP 12 MAIN AMRAP 12 15/12 Cal Row 10 Hang Clean & Jerks —135 / 95 7 Burpee Box Jump Overs — 24/20” FITNESS AMRAP 12 12/10 Cal Row 8 Hang Clean & Jerks — 95 / 65 6 Burpee Box Step-Overs — 24/20” Intention: Competition pace. Row opens each round with aerobic and leg tax. DB hang clean & jerks under fatigue. Burpee box jump overs close each round with explosive full-body work. Target Rounds: 4+ rounds. Pace the row — it’s the gating movem

Anne is Coaching today - everyone help her out!! SATURDAY EMOM - 30 MINUTES OF FUN You'll have 45 seconds of work every minute with 15 seconds to transition Standing Broad Jumps from orange tape to orange tape as many as possible) - (Hawk made this up bc he does it at wrestling practice) Rower ( lot's of leg drive then pull) Wall Balls - #20 / #14 (try to get to depth - put wall ball under your butt for depth if needed) Ski Erg Slam Balls (catch on 1st bounce) Warm-up Find "T

Hero WOD "Artie" Complete as many rounds and reps as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats 5 pull-ups 10 thrusters ♀ 65 lb ♂ 95 lb WARM-UP (~7 min) Purpose: Overhead mobility, snatch positions. General Elevation (3:00) 2:00 Easy Run — Zone 2 pace 1:00 PVC Pass-Throughs + Overhead Squats Movement Preparation (4:00) 1:00 Snatch Grip Deadlifts (empty bar, 5 reps) 1:00 Muscle Snatches (empty bar, 5 reps) 2:00 Overhead Squats (empty bar, snatch grip, 2 sets o