050718-051118

Monday 050718

Back Squat

3X10

21-15-9: Thrusters (95/65) Pull-Ups

Tuesday 050818

Midline

2 Rounds

:45 Second Bar Hang

:30 Goblet Squat Hold

:20 Hand Stand Hold :10 L Sit

For Time: 1 Mile Run 2,000 Meter Row 1 Mile Run

Wednesday 050918

AMRAP 5: Buy-In: 100 Double Unders 12 Power Cleans (115/80) 4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5: Buy-In: 100 Double Unders 8 Power Cleans (135/95) 4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5: Buy-In: 100 Double Unders 4 Power Cleans (155/105) 4 Burpee Box Jump Overs (24/20)

Thursday 051018

Clean and Jerk

EMOM X 9

1 Clean and Jerk

Min 1- 70%

Min 2-75%

Min 3-80%

AMRAP 20: 200 Meter Run 2 Rounds of Strict “Cindy

Friday 051118

EMOM X 9

Squat Snatch

Min 1- 70%

Min 2-75%

Min 3-80%

4 Rounds: 18/15 Calorie Row 15 Toes to Bar 9 Hang Power Snatch (95/65)