May 4 - May 8

Monday May 4th

A. Power Clean
10-7-5-3-3-3-3-3

B. 4 Rounds:
21 Goblet Squats
9 Burpees to a reach
100m sprint

Tuesday May 5th

Happy Birthday Jesse!

A. Back Squat 75% x 5, 80% x 5, 85% x 5+
accumulate 50 reps of either push-ups, dips, or strict handstand push-ups

B. AMRAP 10:00
30 Double-Unders
12 Deadlifts 
9 Hang Power Cleans
30 HR Push-ups

Wednesday May 6th

A. 18, 12, 9 thrusters for load - lift every 2 minutes

B. 4 Rounds:
12 Pull-ups
15 Shoulder to Overhead (115/75)
18 Walking Lunges
21 KB Swings (53/35)

Thursday, May 7th

A. Shoulder Press 75% x 5, 80% x 5, 85% x 5+
accumulate 50 reps of lunges or weighted lunges

B. For time
50 Air Squats
30 Box Jumps
12 Clean and Jerks (135/95)
25 Box Jumps
10 Clean and Jerks
20 Box Jumps
8 Clean and Jerks
50 Air Squats

Friday, May 8th

Happy Birthday Darrin! Also, Dawn’s is tomorrow! Happy birthday Dawn!

A1: 3 x 15 KB swing
A2: 3 x :30 Handstand Hold

B. Partner workout - teams of 3
2 Rounds:
800m row - 1 partner holds plank
30 Power Snatch
30 Burpees
800m row - 1 partner holds hollow hold
30 Front Squats
30 Burpees