Sat May 27
5 Rounds – Each Round, add 10-30# and drop the reps of the hang snatch by 3
Partner 1 15 TTB/GHD
Partner 2 15 Cal Bike/Ski/Row
Partner 1 15 Hang Snatch 75/55
Partner 2 15 TTB/GHD
Partner 1 15 Cal
Partner 2 15 Hang Snatch 75/55
Partner 1 Run 200m
Partner 2 Run 200m
RX+ Add 5 Muscle Ups before each run
^That is 1 round
Sun
10-9-8…1
DL 225/155
Burpee Over Bar
HSPU
Monday – 1 Class 9:30AM – Open early and until noon for open gym
“Murph” – Solo but you can split w/ a partner if you’d like
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squat
1 Mile Run
Tuesday
Back Rack Press 3×5
Back Rack Push Press 2×3
Back Rack Split Jerk 3×1
Try to build in weight all 8 sets and start a few #s heavier than last week.
Metcon:
Choose either
100 Cal Bike or Ski or Row for time.
Wednesday
40 Min EMOM
1st Min 1 Squat Snatch
2nd Min 20-30 Double Unders
A lot of us have a hard time with the Squat in Squat Snatch.
Lets focus on the Squat part of the Squat Snatch
(If you catch it high, that’s ok, do an OverHead Squat)
Use the 1st 8-10 Snatch to build to a challenging weight and stick there.
On DU, pick a # so that the 1st several rounds aren’t too difficult.
If you’ve thrown in the towel on double unders, run 100m instead of single unders
Score your heaviest squat snatch.
Thursday
Sumo Deadlift 3×3
Sumo Deadlift 1×15
Metcon:
“Grettel”
10 Rounds
3 Clean and Jerk 135/95
3 Burpees Over Bar
Friday
“Nancy”
5 Rounds
400M Run
15 OHS 95/65
Strength:
3×8 DB Bench
3×12 GHD
