May 7 – 13

Saturday

With a partner, alternate who starts each round

8 Rounds
Partner 1
5 Hang Clean 185/125
10 Pull Ups

Partner 2
5 Shoulder 2 OverHead
10 Pistols

Partner 1
5 Front Squats
200 M Run

Sunday

15 Rounds

10 Box Jumps
15/10 Cal
2 Squat Snatch 155/105 (Pick a weight that you have to think about but you probably won’t miss any)

Monday

5 Sets of 3 Clean 
Build up to about 90% of your 1 rep max 
Perform the 3 reps as 3 single reps with less than 5 seconds rest in between.
If you can clean more than your bodyweight, do these as Squat Cleans.
If you cannot clean more than your bodyweight, do these as Power Cleans.

4 Sets of 4 Front Squats with 75% of your 1RM Clean (Power or Squat, whatever is higher)
Clean the weight from the ground for the Front Squats

Metcon:

1 Lap Run
30 Pull Ups
30 DB Snatch
200m Run
20 Pull Ups
20 DB Snatch
100m Run
10 Pull Ups
10 DB Snatch

Tuesday 

Last week of this S2OH Sequence for awhile
3×5 Strict Press
2×3 Push Press
2×1 Split Jerk

Metcon:

“Nancy”

5 rounds for time of:
• 400m run
• 15 Overhead squat 95/65#

Wednesday 

35 Min AMRAP
5 Rounds

10 Pull Ups
20 Push Ups
30 Wall Balls
200 M Run

Then

AMRAP
5 Muscle Ups
10 HSPU
100M Run

Thursday 

Back Squat 3 Sets: 10-8-6
Bigger Faster Stronger Week 4

Metcon:

40 sec work 20 sec rest
5 Rounds
Min 1 Hang Snatch 135/95
Min 2 Burpee Box Jump
Min 3 Cals Ski/Row/Bike
Min 4 Rope Climb
Min 5 Rest
Score total reps
Stagger start as needed

Friday 

Bench Press 3 Sets 10-8-6
Bigger Faster Stronger Week 4

Metcon:

“DT”

Five rounds of:
•155/105 pound Deadlift, 12 reps
•155/105 pound Hang power clean, 9 reps
•155/105 pound Push jerk, 6 reps

POPULAR POSTS

FEB 17-23

Sat  For Time (CAP 35:00) w/ a Partner… 30 Burpee Over The Bar -RX+ SYNCHRO100 Thruster @95/6510x 30 Double Under – RX+ Unbroken*100 Thruster30 Burpee

FEB 10-16

Sat  With a partner… *You need to do all the machines, one per block. AMRAP 10:00 1500m Row-Ski/ 3600m Bike*Split every 250m or 600m.MAX Cluster

FEB 3-9

Sat  With a partner… AMRAP 35:00 1km Row-Ski or 2.5km Bike30 Burpee Box Jump Over (24/20″)20 SYNC KB Lunge @53/35 – RX+ Double 50/35# DB10

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