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May 8-May 14

Monday

A. Back Squatx4-6 repsx3 sets@80%

B. Bulgarian Split Squatsx/8/legx4


4 rounds

15/12 cal row

5 Power Snatch@115/75

4 OHS

3 Muscle Ups (6 dips+6 Pull ups)

50 FT DB Lunge


Tuesday

A. Sots Pressx5x4

B. Snatch Pull+Hang Snatch+Snatchx3@85%

C. Snatchx1x4, 2@85% 2@87%

D. Snatch Pullx3x3@90%


2 rounds

20 Front Squats-super light

20 T2B

Rest 2 min

2 rounds

15 Front Squats

15 Bar Facing Burpees


Wednesday

A. Push Pressx5x8@75%

B. Sandbag/DBALL EMOM 10 2-4 reps


10 Power Clean@135/95

20 Shuttle Runs (up and back is 1)

30 Box Jump Overs

40 Wall Ball

500M Row

Rest 5 min and go back in reverse


Thursday

MAKE UP DAY!


Friday

A. 2 Clean and 1 Jerk EMOM 4, 2@70%, 2@75%

B. Front Squatx3x2@75%


9-7-5

Snatch or Clean and Jerk (your choice) around 70-80%, heavy

Run 400M after each set


rest


21-15-9

Pull Ups

STO@135/95


Saturday

Teams of 2

Run 1 Mile

100 OHS

200 GHD

300 DU

100 SDHP

200 Box Jump Overs


Sunday

A. Deadlift EMOM 10-5 reps@70%

B. Benchx6x3@70%


EMOM 40

15/12 cal row

4-6 hspu

10 KB Snatch (5/Arm)

10-15 T2B


Extra Aerobic

Row

500M@fast

300M@recovery

200M ALL OUT

Rest 2 min

x5

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