FRIDAY 05.26.2017

A. EMOM 5:
10-8-6-4-2 Thrusters

min 1 = 10 reps, min 2 = 8 reps, etc

B. “Kelly”
5 Rounds:
400m Run
30 Box Jumps 24/20
30 Wall Balls 20/14

THURSDAY 05.25.2017

A. Snatch
1×3 @ 60%
1×3 @ 65%
1×3 @ 70%
2×3 @ 75%

B. For time:
75/60 Cal Row
50 Power Snatch 75/55
25 Burpees Over Bar

WEDNESDAY 05.24.2017

A. Hang Clean
1×4 @ 60%
1×4 @ 65%
1×4 @ 70%
2×4 @ 75%

B. EMOM 16:
Min 1: 10 KB Front Rack Lunges
Min 2: 10 Deficit Push-ups (stack plates)
Min 3: 10 KB Box Step-ups
Min 4: 45 second FLR

TUESDAY 05.23.2017

A. Back Squat – Build to a 1RM

B. 3 Rounds for time:
10 Power Cleans 135/95
10 Front Squats
10 Jerks
50 Double Unders

MONDAY 05.22.2017

A. “Helen”
3 Rounds for time:
400m Run
21 KB Swings 53/35
12 Pull-ups

B. EMOM 16:
Odd: 12 Wall Balls 20/14
Even: 4 Bar Muscle-ups