Saturday, April 1st

Performance 

A) 5 sets of:
Stability Overhead Squat x 5 reps
rest 30 seconds 
Side Plank Star Hold x 15 seconds per side
rest 30 seconds 

B) Every 5 minutes, for 25 minutes (5 sets), for times:
Run 400 Meters
6 Strict Chinups
10 Overhead Squats 65/45

Competition 

A) Every 2 minutes, for 10 minutes (5 sets):
Overhead Squat x 3 reps
Build over the sets to a tough triple

B) Squat Snatch
2 sets of 5 with 95/65
3 sets of 4 with 115/75
4 sets of 3 with 135/95
5 sets of 2 with 155/115

Add or subtract 10-20 lbs. Cycle through this in groups of 3-4 OR rest up to 45-seconds between sets

C) Partner Workout 
25-minute AMRAP
60 Row calories
50 Toes to bar
40 Wall balls 20/14 
30 Power cleans 135/95
20 Ring muscle-ups or chest to bar pullups

One person works at a time, partition the reps however you see fit. Go HARD!

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531