4/17/26

AM Workout (0615)

A.

5 Sets
2 Power Clean and Push Jerk @65-70% 1RM Clean and Jerk (195-210#)
*Rest as needed between sets.

B.

5 Sets
2 Clean and Jerk @73-75% 1RM Clean and Jerk (220-225#)
*Rest as needed between sets.

C.

5 Sets
2 Power Snatch @65-70% 1RM Snatch (165-180#)
*Rest as needed between sets.

D.

5 Sets
2 Snatch @73-75% 1RM Snatch (185-190#)
*Rest as needed between sets.

E.

For total reps:

Max Strict Press at 75% 1 of 1 RM (155#) 

straight into… 

Max Push-Press (at same weight)

Rest 2 minutes then… 

Max Strict Press at 65% 1 of 1 RM (135#) 

straight into… 

Max Push-Press (at same weight)

Rest 2 minutes then... 

Max Strict Press at 55% 1 of 1 RM (115#) 

straight into… 

Max Push-Press (at same weight)

F. 

Every 8 for 24 (3 sets) of:

400m Run

100’ DB Bear Crawl (50/35#) - Sub DB FR Lunge? 

200’ Farmer Carry (50/35#) 

400m Run

Max Distance Row in Remaining Time - no rest between sets 

PM Workout (TBD)

A.

4x3 Pause Back Squat (1 sec pause in hole) 

4x4 DB Vertical Jump

Rest :90 

B.

4x3 Each Speed Reverse Lunge

Rest :90 

C.

3 Sets:
3 Sandbag Squat
:30 Sandbag Hold
3 Sandbag Squat
*All done at 7-8/10 RPE.
**Rest 2 minutes between sets.

D.

7 RFT:

21/18 Echo Bike Cals 

21 GHD Sit-ups 

E.

3x20 

Leg Press

Leg Press Calf Raise 

Rest 2 mins

F.

3x20

Hamstring Curls (145+)

Leg Extensions

Rest 2 mins