2021-05-17

Monday
Snatch 6 sets 1 power snatch + 1 snatch building to heavy
Squat 5 x 4
75-80%

Every 3 min x 5 rds
3 bmu/5 c2b/5 pu
6 thruster
9 burpees
6 thrusters
3 bmu/5 c2b/5 pu

Tuesday
Emom x 5 min
1 power clean + 1 clean + 1 hang clean + 1 s2oh
Rest 2 min
Emom x 5 min
1 clean & jerk
•building across emom’s

30 snatch
Run 800
30 clean & jerk

Wednesday
Emom x 12 min
Alternating movements
5 Front squat
5-10 Hspu
•Strict as able
•Try to stay with a consistent number of hspu throughout emom

15 minute amrap
15 Calories
12 deadlift
9 ring dips

Thursday
Deadlift 5×3
•building across sets

10 min skill practice of your choice

3 rds
30 wall ball
30 db snatch
60 du

Friday
Bench
6 x 2 working to near max double

5 rds
Run 400
15 Pull up
30 Push up
60 Air squat
Rest 2 min between rds
W/ vest if able