Wednesday – April 4th
A) 10 UB Power Cleans Heavy x 5 sets rest 2 min
85, 90, 90, 90, 95
B1) Clean Pull with 1 sec rest between pulls for set 5-5-5-4-4 rest 90s
125, 135, 140, 145, 150
B2) DB Ext Rotations 8-10 x 5 sets rest 2 min
10#
10, 10, 9, 8, 8
C1) Bent over DB Row @ 41X1 8-10 reps x 3 sets rest 90s
30#
10,10,10
C2) DB Shoulder Press @ 41X1 8-10 reps x 3 sets rest 90s
25#
10,10,10
D) Collect 180s on rings in the Front Leaning Rest Postition
60sec, 30, 30, 30, 20, 10
4:30
Thursday – April 5th
REST
Friday – April 6th
Clean Grip Deadlift
6 – 145, 6 – 155, 6 – 165, 4 – 175, 3 – 185 (failed on last rep)
Close Grip Bench Press
12 – 55, 10 – 65, 8 – 70, 8 – 75, 8 – 75
1000m Row
1 – 4:29.4, 2 – 4:33.0, 3 – 4:47.2
Saturday – April 7th
A) Power snatch + snatch – 65% (of 1rm snatch) x 1+1 x 2 sets rest 90s, 70% x 1+1 x 2 sets rest 90s, 75% x 1+1 x 2 sets rest 90s
65% – 55
70% – 60
75 % – 65
B) Power clean + power jerk – 75% 1 rep x 5 sets rest 90sec
75% – 95
C) 3 sets max DH Pull Ups @ 31X1 rest 2 min
7 min AMRAP
5 thrusters 95#
25 Double Unders
= 3Rounds+1Thruster.
*holy balls that sucked, eff’n heavy.
smallsthesnatchquatch 
HEAVY. 1st round I did 3 in row, then I did one at a time the rest of it. I felt like I was not getting the transesion from the front squat up to the thrust fast. It was slow. It was a squat clean into front squat up to push press one at a time back to back. I also did not eat before this so.. could have helped the trajicness.