MONDAY 11APRIL16  Warm up 2 RNFT 5 windmill each side 8 Banded pushups(if band is to much this just regular push ups)  8 horizontal ring rows/regular ring rows 200m run  Strength 4x8 weighted ring dips  L1: weighted push up L2: push up L3: push up with a band L4: Box push up  4x8 tate press  Accessory work 5 sets of 6 static Y holds with 6 second hold at top.   **this is meant to be used with light weight  Conditioning 10’ EMOM 3 TNG power snatch 135/95   L1:115/85 L2:100/75 L3: 95/65 L4: 75/55  10-15’ mobility if time allows

MONDAY 11APRIL16

Warm up
2 RNFT
5 windmill each side
8 Banded pushups(if band is to much this just regular push ups)
8 horizontal ring rows/regular ring rows
200m run

Strength
4x8 weighted ring dips

L1: weighted push up L2: push up L3: push up with a band L4: Box push up

4x8 tate press

Accessory work
5 sets of 6 static Y holds with 6 second hold at top.

**this is meant to be used with light weight

Conditioning
10’ EMOM
3 TNG power snatch 135/95 

L1:115/85 L2:100/75 L3: 95/65 L4: 75/55

10-15’ mobility if time allows