Week of May 3, 2021
Monday
A. Snatchx3x2@70% x2x2@75% x1x2@80%
B. Snatch Deadlift+High Hang Shrug (3+5)@90% of snatch
25 min PARTNER Murph "Prep"
5 Strict Pull Ups
10 Push Ups
15 Air Squats
Switch full rounds with your partner. No partner, time it and work=rest
Tuesday
A. Deadliftx3x3 (No touch and go. Every rep from deadstop) Goal is 85%
B1. DB Windmillx10/sidex3
B2. Single Arm Suitcase DLx15/sidex3
B3. Double KB FR Wall Sitx30 secondsx3
7 min AMRAP
3-6-9-12.....ETC
T2B
Row Cals
Rest 3 minutes
Then go back down wherever you made it for time
Wednesday
A. Power Clean and Jerk
3@65%
2@70%
1@75%
Rest 2 min
3@70%
2@75%
1@80%
Rest 2 min
1@80%+
Rest 1 min
1@80%+
B. Front Squat+Back Squat (2+3)x5 sets, build
9-7-5
CTB Pull Up
Cluster@135/95
Rest until 10 min
9-7-5
Bar MU
Snatch@135/95 (squat)
Thursday
A1 DB Benchx12x4
A2 Double DB Rowx12x4
B1 One Arm DB rowx10/sidex4
B2 Weighted Hip Extensionsx20x4
16 min AMRAP
50 DU (do DUBS!!!!! Enough of the single life)
10 Strict HSPU (make these HARD to slow you down)
Friday
A. Snatch OR Clean (pick what you want work on)
-pause below knee for 2 secs
3-2-1-3-2-1-1
B. Snatch or Clean Pullx5x4@100%
15-10-5
Deadlift@275/185
Bench@155/95
Rest 5 min
15-10-5
Deadlift@185/125
Bench@115/75
Sunday
200M Run
200M Recovery
500M Run
15 sec rest
Walk 100M
x5 sets