TRAINING MAY 10th – 16th

yoke

SUNDAY

Sunday Fun Day!

MONDAY

Run 1 mile

10 rope climbs

10 Front Squats @ 225/130

20 Front Squats @ 185/110
*Racks may be used. Rx weights assume you have a 280/160 lb front squat 1RM. If not, scale accordingly.

TUESDAY

Snatch Cycle

Week 6

Pause Snatch

3 x 3 @ 70%, 2 x 3 @ 75%

Snatch High Pull

2 x 5 @ 60%, 2 x 5 @ 65%

WEDNESDAY

EMOM 12

1st min: 30s ME single unders

2nd min: 30s ME double unders

3rd min: 60s ME triple unders

*repeat a total of 4 times for 12 min of skill work*

-then-

“Megan”

21-15-9

Burpees

KB Swings @1.5/1.0 pd

Double-unders

THURSDAY

12 min to find a 4RM Back Squat

*Compare to 3RM on 30-Apr*

Conditioning

5 min AMRAP

5 Deadlifts @ 275#/175#

7 HSPU

Rest 1 min

5 minute AMRAP

5 Deadlifts @ 275#/175#

3 Muscle Ups

FRIDAY

5 rounds not for time:

10 Bench Press

10 Kroc Rows ea. side

10 Weighted Dips

Increase weight each round.

SATURDAY

” Strongman Triplet”

3 RFT

400 m Sandbag Run @ 95/65#

200 m Pinch Carry @ 25#/15# bumper each hand

6 stone to shoulder @ 173#/112#

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