051021-051421




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:

500m Row

25 Burpees


Wednesday 051221


STRENGTH:

10:00 EMOM

3 Muscle Ups

*Choose 1,3,4 or 5 reps depending on skill and proficiency level


WORKOUT:

For Time:

60ft HSW

10-12-14-16

TTB

Deadlifts @275/185lbs


Thursday 051321


WORKOUT:

3 Rounds For Time:

800m Run

20 Hang Power Cleans @95/65lbs

20 Shoulder to Overhead


Friday 051421


STRENGTH:

OH Squat:

3x2 Reps @75% of 1RM

*Rest as needed bt sets


WORKOUT:

10 Rounds For Time:

10 Bar-facing Burpees

3 Squat Snatches @75% of 1RM

Rest 1:00 bt sets

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