Tuesday 4/24

Strength:Bench press
6-6 -4-4-2-2
70% & build

Workout of the day
Fitness
12 min Amrap
12 single arm DB hang clean and jerk 40/25lb(6 each arm)
6 Ring Dips
*Performance *
12 min Amrap
12 single arm DB hang clean and jerk 50/35lb(6 each arm)
3 Muscle up

Wednesday 4/18

Workout of the day

Fitness
4 rounds
50 Du
15 Pull-ups
25 sit-ups
15 Power cleans 95/65lb

Performance

4 rounds
50 Du
15 Chest to bar pull-ups
25 sit-ups
15 Power cleans  115/85lb

Accessory work-
3 rounds not for time
25 Banded pull aparts
1 min plank/hollow hold