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