4-28

WarmUp
Row 600M
4 PosBarHang
Accumulate :60 HSH
3 Rounds (w/ Barbell)
4 FrontSquat
4 Clean
4 PushJerk

1) EMOM9 1 Clean + Jerk

2) AMRAP7
6 OHS 95/65#
6 C2B
30 DU

3) AMRAP7
6 PowerClean 95/65#
9 TTB
12 BoxJump

Cool
RestWalk 200m / Roll / Stretch

4-27

WarmUp
Run or Row 600m
1 Len Inchworm
1 Len SpiderMan
3 Rounds
9 PushUp
9 SupineRow
9 GobletSquat
1) BenchPress Week 4 of Wendler- RECOVERY WEEK-
** Base the percentages from 90% of your 1RM
Set 1 40% x 5 reps
Set 2 50% x 5 reps
Set 3 60% x 5 reps
2) AMRAP20
10 DB PushPress 35/20#
10 DB Burpee 35/20#
Run 200m
Cool
RestWalk 200m / Roll / Stretch

gym-motivational-quotes-for-men

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