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May 23-29

Updated: May 28, 2022

Monday

A. Snatch OR Clean

2 full squat+4 squats (OHS or Front)-start at 50% and build, nothing over 75%


B. Back Squat-3,2,1,1,1

80,85, 3 heavy singles, but NO MAX


5-4-3-2-1

Tire Flip (Heavy Deadlift or sandbag ok)

10-8-6-4-2

MU, CTB, or Pull up


for time

50 GHD or V Ups

50 Deads@light

200 DU


Tuesday

20 Clean and Jerk

30 HSPU (DB STRICT PRESS) 20 Snatch (if you cant snatch fo 20 more power cleans)


4 rounds

20 DB Snatch

200M Run

20 Burpees

200M Run


Wednesday

60 T2B

50 OHS

40 Ring Rows (Everyone)

30 Box Jumps

20 Front Squats

10 Thrusters


3 rounds

30/21 cal row

10 devil press

10 barmu OR 15 dips


Thursday

3 sets

10 deadbugs

15 glute bridge

10 bird dogs

15 tall kneeling glutes

10 goblet squats


50 step ups

25 hollow rocks

50 KBS

25 Hollow rocks

50 step ups

x2-3 depending on time/skill


Friday

A. 3 TNG Clean+2 FS+1 Jerk

-3 heavy working sets

B. Front Squat+Jerk Dip

4 sets


100 FT DB OH Lunge (suitcase OK)

100 DU

20 DB Thrusters

30 Strict Pull ups

20 DB Thrusters

100 DU

100 FT DB OH Lunge


if time:

16 KB FR Step Ups

16 KB Deadbugs

x3


Saturday

Teams of 2

12 Shuttle Runs

120 FT HSWALK

20 HSPU

20 T2B

8 Shuttle Runs

120 FT Farmers Carry

2 Rope Climbs

10 HIGH box Jumps

4 Shuttle Runs

20 Power Clean

20 Bar facing burpees

20 STO


Rinse and repeat for 35 min




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