Weekly Overview	Events/Classes
Monday	Back Squat
Tuesday	Strict Gymnastics
Wednesday	Power Clean	Bar Muscle-Up Skills Clinic at 5:45 PM
Thursday	Snatch Balance/Overhead Squat
Friday	Plyometrics/Power Output
Saturday	Squad WOD
Sunday	Pump Session (Bi’s and Tri’s)

Strength
Every 2:00, 8 Sets
1-2) 2 Pause Back Squat (Pause in Squat) (70-75%)
3-4) 2 Pause Back Squat (75-80%)
5-6) 1 Pause Back Squat (80-85%)
7-8) 1 Back Squat (85-90%)

Conditioning
“Karen”
For Time:
150 Wall Balls (20/14)
*Compare to 4/21/22

Post-WOD Cooldown
2:00 Saddle Pose AND/OR 1:00/1:00 Couch Stretch
2:00 Foam Roll Quads

OPTIONAL Murph Prep (10-15 min)
4 Rounds – rest 1:00 b/t each round
10 Pull-Ups
20 Push-Ups
*FX: 6 Rounds of 5 Pull-Ups, 10 Push-Ups

Keep in mind
Tuesday WOD: Rope Climbs
Thursday WOD: Toes to Bar