FloTraining 4/23/18 - 4/29/18

FloTraining 4/23/18

A. 5RM back squat

B. AMRAP 12:

200m run

3 back squats (90% of your 5RM)

FloTraining 4/24/18

8 rounds for time:

40 double unders

20 kettlebell swings (70/53, American)

10 push press (135/95)

FloTraining 4/25/18

A. 3RM clean

B. 4 rounds for time:

8 deadlifts (100% of your 3RM clean)

8 burpees

8 toes to bar

8 box jumps (30/24)

FloTraining 4/26/18

Rest

FloTraining 4/27/18

EMOM 24:

1st minute - 17/12 calorie row

2nd minute - 7 wall ball (20/14) + 7 push ups

3rd minute: 10 pull ups

FloTraining 4/28/18

A. EMOM 4:

3 hang snatches

EMOM 4:

2 hang snatches

EMOM 4:

1 hang snatch

*add weight through each of the 4 minute rounds

B. For time:

Accumulate 5 minutes in a handstand

*every time you break complete:

20 air squats

20 GHD sit ups

FloTraining 4/29/18

Rest