12/4
A.
Every 2 minutes, for 20 minutes (10 sets):
2 Clean Lift-Offs + Power Clean
Build over the course of the 10 sets to something heavy.
B.
Five rounds for time of:
400 Meter Run
6 Ground to Overhead (70/47.5 kg)
12 Alternating Pistols
13/4
Utomhustabata
14/4
A.
Five sets of:
Tempo Back Squat x 3 reps @ 8141
Rest as needed
Please note the extremely slow tempo – 8 seconds down, pause for 1 second in the bottom, then a slow 4-second ascent.
B.
For time:
40 Wall Ball Shots (9/6 kg)
10 Calories of Assault Bike
30 Wall Ball Shots
20 Calories of Assault Bike
20 Wall Ball Shots
30 Calories of Assault Bike
10 Wall Ball Shots
40 Calories of Assault Bike
15/4
Complete as many rounds and reps as possible in 30 minutes of:
800 Meter Run
30 Power Snatches (34/25 kg)
20 Bar-Facing Burpees
16/4
In team of two, each athlete performs three sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Kettlebell Swings (24/16 kg)
60 seconds of Box Jumps
60 seconds of Push Press (43/29.5 kg)
60 seconds of Rowing (for Calories)
Athlete A starts with wall-balls, when finished athlete B do KB swings and so on until both athletes finished three whole sets.
18/4
Complete the following for time:
Three rounds of:
400 Meter Run
50 Double-Unders
Immediately followed by…
Five rounds of:
10 Dumbbell Push Press
10 Alternating Lunges with DB/KB Farmer’s Hold
10 Dumbbell Deadlifts
Immediately followed by…
Three rounds of:
400 Meter Run
50 Double-Unders
