052118-052518

Monday 052118

Midline

3 Rounds

50ft Walk Holding 2 Kbs 1 overhead 1 at waist

20 weighted AbMat sit ups

1 Min plank

For Time: 10-9-8-7-6-5-4-3-2-1: Clean and Jerks (115/80) 30 Double Unders After Each Set

Tuesday 052218

Strength

Strict Press

3X10

5 Rounds, On the 4:00: 30 Air Squats 20/14 Calorie Row 10 Lateral Rower Burpees

Wednesday 052318

Snatch Work

EMOM X12 First 3 Min- 5 Snatch Deadlifts + 3 Hang Snatches Empty Barbell

Second 3 Min- 3 Hang Snatches (Hold Catch Pos 4 Seconds)

Third 3 Min- 4 Power Snatches

Fourth 3 Min- 3 Squat Snatches

Choose one of the following options

Option A

For Time: 21-15-9 Squat Snatch (95/65) Chest to Bar Pull-ups

Option B

For Time: 15-12-9 Power Snatch (95/65) Overhead Squats (95/65) Pull-ups

Option C

For Time: 15-12-9 Power Snatch (75/55) Overhead Squats (75/55) Pull-ups

Thursday 052418

10 Rounds

5 Dead Lifts

5 Power Cleans

5 Shoulder To Overhead

135/95

Friday 052518

Conditioning

3 Rounds For Time: 500 Meter Row 400 Meter Run

Rest 3 Minutes Between Rounds