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May 9-May 15

Monday

20/15 Cal Bike

9 Snatches or Cleans@60%

Rest 2 min

20/15 Cal Bike

7 Snatches@65%

Rest 2 min

20/15 Cal Bike

5 Snatches@70%


Back Squatx3x5@80%


7 min AMRAP

5-10-15-20.....

T2B

Power Snatch@95/65 (PC@115/75)


Tuesday

200M Run

Rest 1 minute

x5


5 rounds

10 Box Jumps

10-15 Pull ups (or CTB/Ring Rows)-scale on ability


5 rounds

5 CTB Pull ups (or BARMU/Jumping CTB)

5 Power Cleans@155/105


3 rounds

15 PVC Lat Pulldowns

15 Bicep Curls

15 DB Forearm Curls


Wednesday

30 Deadlifts

30 Bench Press

30/21 Cal Row

20 Deadlifts

20 Bench Press

20/15 Cal Row

10 Deadlift

10 Bench Press

10/8 cal Row

*sets should 1-2 and increase each time 50-70%


40 GHD or 50 Tuck Ups

40 HSPU or DB strict Press

40 GHD or 50 Tuck Ups


5 rounds

1-2 Rope Climbs

10 Sandy Bags

15 Burpee over sandbag


Thursday

3 sets

10 Deadbugs

15 Glute Bridges

10 Bird Dogs

15 Tall Kneeling Glutes

10 Goblet Squats


1 min stations

box step ups

left arm TGU

run

right arm TGU

Farmers carry

x4


Friday

A. Power Clean+Clean+Jerk

6 sets-65-90%

B. Front Squat

x2x6@80%


5 rounds

40 DU

12 GHD or T2B

6 tough dips/push ups or MU

rest 90 sec


Cash out if time

12 FR step ups

Rest 45

12 alt kb deadbugs

rest 90

x3


Saturday

Teams of 2-35 minish

2K Row or 1 mile run

into

7 rds

7 deadlifts

7 dips

into

60 Bike Cals

into

7 rds

7 STO

7 Pull ups


Sunday

5 min easy-any machine or run

4 min easy/moderate

3 min moderate

2 min faster

1 min fast

rest 3 min x2


Yes, you can switch machines, but probably better not to




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