wednesday 4/22/26

Weightlifting – April Abs

• 3 Rounds for Time
• 15 Dumbbell Sit-Ups (50/35 lb)
• 20 Dumbbell Russian Twists (50/35 lb) (1-count)
• 10 Right Side Plank with Hip Raises
• 10 Left Side Plank with Hip Raises
• 10 Windshield Wipers – With weighted Bar

Metcon

For time:
21 hang power cleans, first weight
15/21-calorie row
15 hang power cleans, second weight
10/15-calorie row
9 hang power cleans, third weight
7/9-calorie row

Rest 2 minutes

21 box jumps
15/21-calorie row
15 box jumps
10/15-calorie row
9 box jumps
7/9-calorie row

♀ 95/105/120-lb barbell and a 20-inch box
♂ 135/155/175-lb barbell and a 24-inch box