April 2021

WEIGHTLIFTING Snatch 3 waves: 75% 1×180% 1×185% 1×1Clean & Jerk 2 waves:75% 1×180% 1×185% 1×1 Front Squat 70% 1×375% 2×280% 3×1 Weighted Side Plank Hold3 x:30 (each side) “What we see depends mainly on what we look for.”~John Lubbock

CROSSFIT Deadlift 5(L) 5(M) 5(MH) 5(H) AMRAP 14:0021 Double Under7 Front Squat 135/95(alternate rounds with a partner)_________________________________ COMPETITOR Snatch + Hang Snatch:60% 1+165% 1+170% 1+175% 1+180% 1+1(start a set every 3:00) Front Squat50% 1×860% 1×570% 3×3 For Time:21-15-9Overhead Squat 135/95Burpee Box Jump Over 24/20 For Time:Accumulate 3:00 in L-Sit________________________________ POWERBUILDING Cycle 3/ Week 4 (deload)Deadlift

UPPER BODY 3 rounds: No rest between exercises.8-12 Shoulder Press8-12 Chest Press8-12 Machine Dip (alternate rounds with a partner) 3 rounds: No rest between exercises.8-12 Front Pulldown 8-12 Seated Row 8-12 Upright Row (alternate rounds with a partner)3 rounds: No rest between exercises.8-12 Front Plate Raise 8-12 Dumbbell Lateral Raise 8-12 Dumbbell Rear Delt Fly

CROSSFIT Strict Press 5(L) 5(M) 5(MH) 5(H) For time:21-15-9Shoulder to Overhead 115/85Burpee Over the BarToes to Bar_____________________________ COMPETITORSott’s Press (front)10 Minutes to work up to heavy 3 For distance:Every 2:00 For 10:00Max Handstand Walk (unbroken) Every 1:00 For 30:00Min 1: 30 Double UnderMin 2: 8 Chest to Bar Pull-upMin 3: 5 Devil Press 50/35 2

CROSSFIT For time:2000m Row 5 rounds for total reps:AMRAP 3:005 Box Jump Over 24/207 Ball Slam 20/149 Push-up (hand release)(rest 1:00 between AMRAPs)__________________________________ COMPETITOR For load & reps:Every 3:00 For 15:005 Strict PressMax Rep Strict Pull-up Bench Press50% 1×860% 1×570% 3×3 For time:50 Burpee to 6″40 Weighted Sit-up30 Strict Handstand Push-up 20 Power Clean 155/10510

CROSSFIT Back Squat 5(L) 5(M) 5(MH) 5(H)3 rounds for time: 400m Run30 Wall Ball 20/1420 Pull-up10 Power Clean 135/95____________________________COMPETITOR Clean + Hang Clean + Jerk60% 1+1+165% 1+1+170% 1+1+175% 1+1+180% 1+1+1(start a set every 3:00) Back Squat50% 1×860% 1×570% 3×3 AMRAP 12:003 Ring Muscle-up9 Snatch 95/6515 Calorie Row 3 rounds: (no measure)12 Banded Hip ExtensionsMax rep

WEIGHTLIFTING Snatch 3 waves: 75% 1×180% 1×185% 1×1 Clean & Jerk 2 waves:75% 1×180% 1×185% 1×1 Front Squat 70% 2×3 75% 3×2 Weighted Side Plank Hold3 x:30 (each side) “It is not the possession of truth, but the success which attends the seeking after it, that enriches the seeker and brings happiness to him.” ~Max

CROSSFIT Power SnatchBuild to a heavy set of 1 For time:1:30 Plank Hold21 Thruster 95/659 Calorie Row15 Thruster15 Calorie Row9 Thruster21 Calorie Row1:30 Plank Hold_____________________________ COMPETITOR 3-Position Snatch2 waves:65% 1+1+170% 1+1+175% 1+1+1(Hips, Above Knees, Floating)Snatch Pull90% 1×3100% 1×3110% 2×2Front Squat50% 1×855% 2×860% 3×8 For Time:9-7-5Clean 185/125Deficit Handstand Push-up 4/2Box Jump 30/24_______________________________ POWERBUILDINGCycle 3/ Week 3Deadlift

UPPER BODY 12-10-8 (increasing load)No rest between exercises.Front Pulldown Chest Press Upright Row (alternate rounds with a partner) 12-10-8 (increasing load)No rest between exercises.Shoulder Press Seated Row Machine Dip (alternate rounds with a partner) 12-10-8 (increasing load)No rest between exercises.Pec Deck Pullover Dumbbell Rear Delt Fly (alternate rounds with a partner)3 rounds: No rest between

CROSSFIT Deadlift Build to a heavy set 0f 1 For time:800m Run50 Pull-up100 Push-up800m Run_____________________________________COMPETITOR Romanian Deadlift 4-4-2-2-2(make consistent increases) For load:Weighted Chest to Bar Pull-up 5-4-3-2-1(make consistent increases)4 rounds for load:8 Pullover6 Seated Row(alternate rounds with partner) For time:800m Run50 Pull-up100 Push-up800m Run__________________________________ WEIGHTLIFTING Clean 70% 2×275% 2×280% 2×2 Clean Pull 90% 1×3100% 1×3110%