According to our 2012 Strength Format, this is an OFF week, and April is an OFF month. Thursday’s focus should be on goat work, and possibly newbie skills and drills.
ShedKickers Week of 120326
CFWE SK_
Max reps of:
4:00 double unders
3:00 rope ascents
2:00 squat snatch – 135
1:00 hspu
SK1_
AMRAP in 12:00 of:
3 ring hspu
6 muscle-ups
9 front squats – 155/105
SK2_
3 rounds for time of:
6 squat snatch – 125/85
25 t2b
SK3_
For time:
300 double unders
15 legless rope ascents (6′ ropes, start from seated position, complete each ascent with two hands on pull-up bar)
CFE:
Row or Run 5K
