Monday 053121 "Murph" 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run *In a 20lb Vest or Body Armor* Tuesday 060121 WORKOUT: AMRAP X 20:00 50 Double Unders 15 Slam Balls 15/12 Cal Bike Wednesday 060221 STRENGTH: 5 Sets of: Power Clean & Push Jerk + Power Clean & Split Jerk *All sets at 75% WORKOUT: For Time: 3-6-9-12-15 Box Jump Overs 24/20 Dumbbell Snatches Rest 1:00 Then rest 5:00 For Time: 15-12-9-6-3 Dumbbell Snatches Box Jump Overs 24/20” Thursday 0603

Monday 052421 STRENGTH: Squat Snatch 2-2-2-2-2-2-2-2 *Build up to a heavy double for today WORKOUT: Back Squat 1-1-1-1-1 *Build up to a heavy single for the day, should be around 90% -INTO- 10:00 EMOM 3 Back Squats @70% of 1RM *Try to keep these fast and not rest at the top too long, if you can try to go right down into the next rep Tuesday 052521 STRENGTH: Power Clean & Jerk 3x2 @80% of 1RM PC&J *Rest as needed bt sets WORKOUT: 12:00 AMRAP 5 Bench Press @225/145lbs 10 Altern

Monday 051721 STRENGTH: 10:00 EMOM 3 Power Cleans 3 Push Jerks *Same minute **Pick a weight you can go t&g and unbroken with, should be around 70% of 1RM C&J! WORKOUT For Time: 15-12-9 Clean and jerks @135/95lbs C2B Pull-Ups Tuesday 051821 STRENGTH: Squat Snatch 3-3-3-3-3-3-3 Reps *Build up each set, rest as needed bt sets, work up to a heavy triple for the day. WORKOUT: 4 Rounds For Time: 100 DUs 7 Muscle Ups 7 Squat Snatches @135/95lbs Wednesday 051921 STRENGTH: Strict Pres

Monday 051021 Re-Test Mile Time Trial For Time: 1 Mile Run -Rest 3:00- "Murph Prep" AMRAP 15:00 5 Pull-ups 10 Push-Ups 15 Air Squats Tuesday 051121 STRENGTH: New Movement for the month of MAY! 1RM Snatch *Build to a heavy snatch, we will test this again at the end of the month, ideally try to squat snatch, if your power snatch is stronger than your full snatch then this is a great opportunity to focus on good technique and getting under the bar! WORKOUT: 2 Rounds For Time: 50

Monday 050321 STRENGTH Overhead Squat: 2-2-2-2-2 *Work up each set, try to find a good double for the day! **Rest as needed bt sets WORKOUT For Time: 100 DUs (Buy-in) Then 5 Rounds 3 Power Snatches @135/95lb 5 SHSPUs Then 100 DUs Then 5 Rounds 3 Power Snatches 5 SHSPUs Then 100 DUs *20:00 Time Cap Tuesday 050421 STRENGTH Pause Front Squat + Front Squat: 5x1 @80% of 1RM *Rest as needed bt **Work on positioning and speed out the bottom of the squat! WORKOUT 14:00 EMOM MIN 1:) 7