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Thursday, 4/23


Every 90 seconds, for 18 minutes (4 sets of each):

  • Station 1 – Romanian Deadlift (with DBs or BB) x 6-8 reps @ 3011 (stick to the tempo – 3 second descent)
  • Station 2 – Supine Ring Row x 8-10 reps @ 2111 (get as horizontal as possible)
  • Station 3 – L-Seated Dumbbell Press x 8-10 reps @ 2111 (increase load from last Fridays’ sets)

Try to achieve two more reps in each set than last time!


Three rounds for time of:

  • Run 400 Meters
  • 25 Kettlebell Swings
  • 25 Push-Ups



Every 2 minutes, for 20 minutes (10 sets):

High Hang Snatch + Hang Snatch + Snatch

Build over the course of the 10 sets to something heavy for today. Goal is same or heavier loads than you used last time


Three rounds for time of:

  • Run 400 Meters
  • 10 Deadlifts (275/185 lbs)
  • 20 Ring Dips
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