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Monday 051721


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!


For Time:


Clean and jerks @135/95lbs

C2B Pull-Ups

Tuesday 051821


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.


4 Rounds For Time:

100 DUs

7 Muscle Ups

7 Squat Snatches @135/95lbs

Wednesday 051921


Strict Press

3x5 Reps @75%

*All 3 sets at the same weight, rest 2 minutes bt sets

Bench Press

3x5 Reps @75%

*All sets at the same weight, rest 2 minutes bt sets


10 Rounds For Time:

12/10 Cal Bike

9 Double DB Hang power Cleans @50/35lbs

6 Double DB Push Press @50/35lbs

Rest 1:00 bt rounds or alternate 1:1 with a partner, 10 rounds each!

Thursday 052021


3 Rounds For Time:

400m Run

5 Power Cleans @185/125lbs

500m Row

25 Wall Balls @20/14lbs

Friday 052121


Every 0:90 x5 Sets:

3 Position Snatch (High hang, Hang above the knee, floor) @75% (for all 5 sets)


8 Rounds:

2:00 AMRAP

20/15 Cal Row

Max Lateral Burpees over the rower

*No rest between rounds

**If you accumulate 100 burpees before the 8 rounds are up you are done, if not the workout stops after the 8th round.

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