2017-05-06


Published May 6, 2017


Monday
2 power cleans on the 30sec x12 @70% (or 5-10 lbs up)
12min 1rm snatch grip deadlift
8min amrap @53/35
8 goblet squat
12 r.swing
16 deadlift kb


Tuesday
6 rounds
10 shoulder to overhead @115/75(or 5-10 up from last week)
10 kipping pullups
400m recovery run
(core work with remaining time)

Wednesday
5k ( every 2min 20 double unders ( no more than 30sec of work))

Thursday
2power snatch on the 30sec x12 @70%(or 5-10 more than last week)
4x25 deadlift from deficit(45-plate)@115/75
10min amrap partner up
15/12 cal assault bike(partner 1)
farmers hold(partner 2) @62/44
partner 1 completes calories then switch


Friday
12 min 3rm push press
12min emom
even 6 strictpress @50% of max push press
odd 5-10 toes to bar
then
50 chest to bar for time

Saturday -
100 cal row
100 push ups
100 pullups
100 air squats
100 DU




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