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May 1-May 8

Monday

A. Back Squat EMOM 12-5 reps@75%-pray.

B. Bulgarian Split Squatsx8legx4


5 rounds

20/15 cal row

20 Wall Ball

10 Burpees

10 Box Jumps


Tuesday

A. Sots Pressx5x3

B. Snatch Pull+Hang Snatch+Snatchx3@80%

C. Snatchx1x4-80-85%

D. Snatch Pullx3x3@90%


6 rounds

50 DU

2 Snatch@80%

50 FT HSWALK or bear crawl


Wednesday

A. Push Pressx3x3@85% x3x2@90%

B. EMOM 8 2-4 DBALL or sandbag cleans


5 rounds

1 Legless Rope Climb (4 ASST)

200M Run

10 Single Arm Hang Split Snatches

10 Single Arm Hang Clean and Jerks


Thursday

MAKE UP DAY


Friday

A. Clean+Jerk+Clean+Jerkx4@75-85%

B. Pause FS+FS-heavy set for the day

30-20-10

Bike Cals

T2B or toes to rings


Rest


15-10-5

Burpees

OHS


Saturday

Teams of 2 AMRAP 30-40

Row 1000M

240FT Sandbag Carry

30 Deadlifts

240FT Farmers Carry

30 BBJO

120 FT OH Walking Lunges


Sunday

A. Deadlift EMOM 12-5 reps@75%. Pray.

B. Benchx5x8@75%


EMOM 40

1-150M Run

2-5 Power Cleans@65%

3-20 Wall Ball

4-3-5 Wall Walks


Extra Aerobic

Row

3 min@tough

3min@recovery

Rest 1 in

x4


Bike

EMOM 6

10/8 cals

Rest 3 min

3 sets

10/8 cal moderate

10/8 cal sprint

10/8 cal easy

Rest 5 min

x2



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