Saturday 4/22

1) Pause Split Jerk 5 x 2, 5 x 1
-Hold a 2 second pause in the bottom of your dip

2) Banded Clean Grip Deadlifts
10 x 2 (start at 80% of max clean using the medium band)

3) I am going to leave this one up to you guys
The 1st and 4th masters qualifier workouts are pretty sweet but also that ladder I did on Wednesday was cool too.  It is all just a shit ton of shoulders

MQ #1
For Time
100 Alt DB Snatch
80 Cal Row
60 Burpees over bar
40 Muscle-ups

20 min cap

MQ #4
2 Rounds
10 Deadlifts (315/225)
20 Deficit HSPU (4.5/3")
30 Front Squats (95/65)

25 min ladder:
1 MU
2 OHS (135/95)
3 Burpee Box Jumps (24/20)
6 Cal AB

MU, OHS, BBJ all go up by 1 rep
The AB cals are double the number of BBJ

I got 8+20

4) 3 Rounds
10 Strict Pull-ups
15 Strict Dips
directly into
3 Rounds
10 DB Hamer Curls
15 DB Bench

-every 3 minutes starting at 0:00 hold a :20 weighted plank