Monday May 21, 2018

Back Squat

Build to 3RM

then,

3 @ 90%

3 @ 80%

3 @ 70%

then,

“Fran”

21-15-9

Thrusters

Pull ups

Men: 95lbs

Women: 65lbs

7min Time cap

Tuesday May 22, 2018

For time:

3000m Row

200 DUs

1 mile Run

30min Time Cap

Wednesday May 23, 2018

Push Press

Build to a 3RM

then,

3 @ 90%

3 @ 80%

3 @ 70%

then,

Same Sex Teams of 2

For time:

Buy-in, Ground to OH

Men: 10,000lbs

Women: 7,000lbs

(Mixed teams: 8,500lbs)

then,

100 Burpee box jump overs 24/20″

 

Thursday May 24, 2018

15min Pose Running Practice

then,

15min EMOM

Min 1: AMRAP Strict TTB

Min 2: AMRAP Wall-facing shoulder taps

Min 3: Rest in the bottom of the air squat

Friday May 25, 2018

Build to a heavy BB Complex:

Hang Power Snatch + Power Snatch + OHS

1 @ 7

1 @ 8

1 @ 9

1 @ 9 (load drop)

1 @ 9 (load drop)

then,

“Isabelle”

30 Power Snatches for time 135/95lbs

5min Time cap

then, (time permitting)

DB Snatch Ladder

Men: 30-40-50-60-70-80-90-100lbs

Women: 20-25-30-35-40-45-50-55-60-65-70lbs

*Athletes can start where ever they like, but must perform the movement with both left and right hands to move on to the next weight.

**Ladies are welcome to attempt higher weight than 70lbs.

Saturday May 26, 2018

For time:

Buy-in, 100 DUs

then,

10 Rounds of:

8 Dead lifts

6 Hang power cleans

4 S2OH

Cash-out, 100 DUs

Men: 100lbs

Women: 65lbs

Sunday May 27, 2018

Partner Row for time

Men: 7k

Women: 5k

Mixed: 6k

then,

20 TGU 35/25lbs not for time