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May 30-June 5 2021

BACKED off this week


HERO workout of your choice


A. Front Squatx5x3@60%

B. OHS-same

C. Push Press-Same

4 sets

25 FT Sled Push

5 Line Facing Burpees

25 FT Sled

400M Run

20/15 cal Bike

400M Run

25 Ft Sled

5 LF Burpees

25 FT Sled

Rest 3 min


A. Power Clean and Jerk-EMOM 6@60%


Minute 1-4 RingMU or 4 HIGH SKILL PULL

Minute 2-8 Strict HSPU or 8 HIGH SKILL PUSH

5 min amrap

1 C&J@65%

10/8 cal Bike

Rest 5 min

5 min AMRAP

1 Snatch@65%

10/8 cal ski


3 sets

10 Deadbugs

15 Glute bridge

10 bird dogs

15 tall kneeling glutes

10 goblet squats

5 sets

50 DU

10 KB Turkish sit up-just the first portion of a get up

30 sec side plank/side

20 russian swings

50 ft bear crawl

Rest 90 between sets


A. Back Squatx5x3@60%

B. Snatch Push Press-SAME

3 sets

DB Hip Thrusts

Rest 30

30 sec glute bridge hold

Rest 90

12 min EMOM

Minute 1-16 ALT DB Snatch

Minute 2-12 Pistols or equivalent

Minute 3-15 Box Jumps


Teams of 2

Run 800M with wallball

20 Wall Ball

50 GHD

40 Wall Ball

40 single arm OH DB Lunge

60 Wall Ball

30 Muscle Ups, CTB, Pull Up

80 Wall Ball

200 DU

100 Wall Ball

20 DB Clean and Jerk


Pick a previous day or REST!!!

Oh and maybe stretch for once.

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