Monday
Buy in – 2 Rounds
50-75 Skips / 10 Banded Good Mornings / 5 Broad Jumps / 1 min Low Plank
A) Deadlift x8 + Tall Box Jump x5
working sets between 6.5-10/10 RPE x5 sets
rest as needed after the box jumps
Metcon – 7 min AMRAP rest 3 min x2
200m Run
5 Strict Pull Ups
10 Push ups
20 Air Squats
Tuesday
Buy in – EA Warm up
A) Pause Front Squats – build to a heavy 3 with a 3 second pause
Metcon – 1 set every 8 min x2
15-20 Box Jumps
30-40 T2B
goal is 5-6 minutes of work
Wednesday
Buy in – 2 Rounds
1 min Bike / 10 DB Floor Press / 10 Power Cleans (light) / 45 sec Hang From Pull up bar
Mobility – Banded Bully
A) Bench Press 5-5-4-4-4 -working sets
* 30 sec max push ups after each working set
Metcon – 2 min AMRAP – 3 min rest x3
3 Power Cleans (185/125)
10 Pull Ups
max cal Bike
Thursday
Buy in- 3 rounds
10 Squat jumps / 12 cossack squats / 10 banded goodmornings / 45 sec high plank
a) Box Squat at Parallel 4×5 @ working weight
B) Find a heavy single push press
Friday
Buy in – 2 Rounds
50-75 Single Unders / 10 Pass Throughs / 10 Snatch Shrugs (light) / 10 Power Snatch From High Hang / 45 sec Heavy KB front rack hold
Mobility – Lat Smash / Tspine smash on roller
A) 3 Position Power Snatch – build to a heavy in 4-5 sets then do 3 sets at heavy (not max)
Metcon – For Time
200 Double Unders
100 Wall Balls
*partition as you desire to finish the fastest!
Buy out – 2 Sets
40 Russian Twists
20 Candle Stick Roll up on post
May 2, 2022
