May 12 – 18 programming!!

Monday

Buy in – EA Warm up

A) 5 Sets
3 Bench Press @7.5/10 RPE
*Rest as needed between sets

Metcon – 3 Rounds:
600m Run
20 Burpee Box Get Overs (40”)
40 Front Squats (75/55)

Tuesday

Buy in – 3 Sets
1:00 Ski OR Row (easy-moderate)
50ft Overhead Carry (each arm, moderate)
20 Step Back Lunge
10 Abmat Sit Up

Metcon – 3 Rounds:
20 GHD Sit Ups
50ft Dumbbell Overhead Walking Lunge (50/35)
25ft Handstand Walk

A)3 Sets
3 High Hang Muscle Clean @5/10 RPE
*Rest as needed between sets.

*SKILL WORK: Meant to be with very light weight and working perfect mechanics and barbell efficiency

B) 5 Sets
3 Hang Clean @70% 1RM Clean
*Rest as needed between sets

Wednesday

Buy in – 2 Sets
1:00 Row OR Bike (moderate)
10 Single Arm Kettlebell Thruster (each arm, light)
10 Hanging Scap Retraction
10 Ring Rows
10 Banded Good mornings

A) Deadlift – Build to A heavy 3 TNG

Metcon –

27-21-15-9
Dumbbell Thrusters (2×40/25)
12-10-8-6
Strict Pull ups

Thursday

Buy in – 2 Sets
2 Shuttle Jog (50ft)
10 Banded Good Morning
5 Snatch Push Press (45/35)
-Then-
2 Sets
2 Shuttle Jog (50ft)
10 Kip to Swing
5 V Up

A) 5 Sets
3 Back Squat @75% 1RM Back Squat
*Rest as needed between sets

B) 3 Sets
10 Double Dumbbell Bent Over Row @6/10 RPE
*Rest as needed between sets

Metcon – AMRAP 18 Minutes
5 Shuttle Run (50ft)
6 Power Snatches (95/65)
7 Toes to Bar

Friday

Buy in – EA Warm up

A) Push Press – Build to a heavy Double

B) Strict Press – Build to a heavy 3

Partner Throwdown Friday

18 Minute Amrap

teams of 2-3

Row or Ski for max Cal