| Saturday 4/7/18 – FS+SJ/Gym Skill/Metcon/Poster Chain | ||
| 1 | FS + SJ X 8 Sets – rest 2 mins b/t Sets | |
| *Sets 1-2 – 60-70% of 1-RM Clean & Jerk | ||
| *Sets 3-4 – 70-75% | ||
| *Sets 5-6 – 75-80% | ||
| *Sets 7-8 – 80-85% | ||
| 2 | 8 Min EMOM | |
| (1 Muscle Up + 2 Ring Dips) X 2-3 Reps | ||
| 3 | 3 Rounds For Time: | |
| 750m Rpow | ||
| 25 PS (75/55) | ||
| 75 DU | ||
| 4 | 4 Sets | |
| 4A) Sorenson Hold X 60 Sec – rest 30 Sec | ||
| 4B) Single Leg DL @ 5 reps/ Leg @30X1 – rest 2 mins |