JR Shortall 4/1/25 JR Shortall 4/1/25

4.2.25

Weightlifting
5 Rounds E2M
Hang Power Snatch
2x2; 3x1

5 Rounds E2M
Power Snatch
2x2; 3x1

JR Shortall 3/31/25 JR Shortall 3/31/25

4.1.25

Conditioning
10-minute Bike test

April Pull-up Challenge
1 max effort set of strict pull-ups

Skill Development
10 min EMOM
O: 5 Strict Pull-ups
E: 15 Push-ups

JR Shortall 3/30/25 JR Shortall 3/30/25

Metcon
15 min AMRAP
50’ DB Front Rack Walking Lunge
15 DB Push Press
200’ Farmers Carry
Rest 1 min between rounds
RX: 35/25
Last tested on 1/3/2025

Skill Development
4x6 Back Extensions

JR Shortall 3/27/25 JR Shortall 3/27/25

Strength
4 Rounds E2M
3 Front Squats @ 70% 1RM

Metcon
12 min AMRAP
5 Ring Dips
25 Double unders
5 Front Squats @ 135/95 (RX+ 185/125)
25 Double unders

JR Shortall 3/26/25 JR Shortall 3/26/25

Metcon
21-15-9
HSPU
T2B
Last tested on 12/3/2021.

Skill Development
8 min EMOM
10 Ring Push-ups