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


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