Come on out and show your skills at Top Golf Loudoun’s driving range this Saturday, April 6th at 3pm!

Sprawling entertainment venue with a high-tech driving range & swanky lounge with drinks & games. So Bring a Friend!!!

Address: 20356 Commonwealth Center Dr, Ashburn, VA 20147

===============================

E4MOM 20
Deadlift:
Set 1: 10@55-60%
Set 2: 10@60-65%
Set 3: 10@65-70%
Set 4: 10@65-70%
Set 5: 10@70-75%

Immediately after each set, row 1 minute, easy pace, damper at 3 or less.

For Time:
30 Cal Row
30 Box Jumps (30/24, Fx: 24/20)
600 Meter Run

*Coaches stagger Classes

===============================

Strict Press:
3×10@60% with 3 sec. descent
2×10@60% without tempo

For total time
9-6-3
Push Jerk (115/80, Fx: 75/55)
Toes to Bar
Rest 2:00

9-6-3
Push Jerk 135/95, Fx: 95/65
Bar Facing Burpees (BCF Lateral)
Rest 2:00

9-6-3
Push Jerk 155/105, Fx: 115/80
Bar Muscle ups, Fx: Chest to Bar Pull ups

18:00 Cap

Rest 2 mins. between sets.

===============================

OverView Of The Week:
Monday: Back Squats
Tuesday: Strict Press
Wednesday: Deadlifts
Thursday: Hang Squat Snatch
Friday: Midline/Strict Gymnastics
Saturday: Front Squats
Sunday: Power Cleans

===============================

Strength:
Back Squat:
10@55-60%
2×10@60-65%
10+@65-70%

Rest 2-3 mins. between sets. First 45 seconds of rest, perform slow air squats.

Conditioning:
AMRAP 7:
28 Double Unders
14 Alt. Dumbbell Power Snatches (50/35, Fx:35/20)
7 Dumbbell Goblet Squats (50/35, Fx:35/20)

===============================

E3MOM 18
5 Bench Press (ME)

5 – 4 – 3 – 2 – 1
Right Arm KB Hang Clean (24/16) (Fx: 16/12)
Right Arm KB Push Press (24/16) (Fx: 16/12)
Left Arm KB Hang Clean (24/16) (Fx: 16/12)
Left Arm KB Push Press (24/16) (Fx: 16/12)

10 Burpees over kettlebell after each round.

===============================

3 Rounds
800m Run
50 Box Jumps (24/20) (Fx: 35 Box Jumps)
50 Wall Balls (20/14) (Fx: 35 Wall Balls)