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