Week of May 24, 2021

OPTIONAL Test Week-if you want to go for new maxes this week, do so. Otherwise, hit a heavy controlled single and walk away. If newer or back from hiatus, substitute all lifts with 5 controlled sets of 5


Monday

A. Clean and Jerk-heavy single

*once you fail, continue on the movement that did not make you fail...either the clean or the jerk

B. Back Squat-Build to a heavy single


10-9-8-7-6-5-4-3-2-1

Shoulder to Overhead 135/95

Bike Cals

Wall Ballx2


TUESDAY

A. Snatch-heavy single

B. OHS-Heavy Single


20 Hang Squat Snatch@95/65

10 Bar Facing Burpees

15 Hang Squat Snatch

15 Bar Facing Burpees

10 Hang Squat Snatch

20 Bar Facing Burpees


Wednesday

A. 200M TT

B. 1 Mile TT

C. Deadlift-Heavy Single


7 min AMRAP

2 Deadlifts@275/185

2 Box Jump Overs

4,4

6,6,

8,8,

ETC


Thursday

A. Front Squat-Heavy Single

B. 4 min AMRAP at 80% of A-taken from racks

C. 2K Row TT

+

20 min AMRAP

120 FT farmers carry

10 Hang Power Snatch@75/55

8 T2B

100M Run


Friday

A. Strict Press-heavy single

B. Weighted Pull up-heavy single

C. Push Press-heavy single

D. Strict Pull up-max set

E. Max set HSPU+max set of kipping HSPU, if no HSPU-max set push up, if no push upx3x5 TOUGH ASST Push ups


75 Thrusters 95/65

*every drop you must complete 6 muscle ups, 12 pull ups, OR 6 burpee pull ups

Saturday

Teams of 2

A. Alt rds

30-20-10

KB swings

Cal row

*so 30 KB / 30 row. Tag partner in does same. Tag first partner back, does 20/20 tags other partner in. Etc

10 min cap.

@11 min mark

11-25 – AMRAP 14

50 cal bike

50 Power cleans

Rest 3 min

@25 min

AMRAP 14

Alt rds

100m run

25 double unders

6 T2B

12 push-ups


SUNDAY-AEROBIC

4 sets

1000M Run (1200M Row)

60 sec rest

400M Run (500M Row)

Rest 2 min

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