| Wednesday 4/4/18 – Upper Press/Pull Variation/ Gymnastics Strength/ Condiitioning | |
| 1 | 4X4 Split Jerk @70% of RM – rest as needed |
| 2 | 2A) Strict Weighted Pull-Ups X 5 Reps @30X1 – HAP – rest 1 min |
| 2B) CGBP @ 5 reps @30X1 – HAP – rest 1-2 mins X 4 Sets | |
| 3 | 3 Rounds: |
| 500m Row | |
| 30 WB (20/14) | |
| 15 T2B | |
| 4 | 4 Sets: |
| A1) Single Arm DB Press X 8-10 reps @20X1 – rest min 1 | |
| A2) DB Bent Over X 8-10 reps @20X1 – rest 1 min | |
| A3) Banded Pull-Aparts X25-30 reps – rest 1 min X 3 Sets |