TRAINING MAY 24th – 30th



Sunday Fun Day!


Open Gym: 12:30 PM – 3:30 PM

Only 1 class at 4:00 PM


1 mile Run

100 Pull

200 Push ups

300 Squats

1 mile Run

*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.


Snatch Week 8

Pause Snatch

3 @ 70%, 3 @ 75%, 3 @ 80%


work to heavy set of 3



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*


7 rounds

In 90 seconds

1 Deadlift @ 405/270#

100m run

ME Double Unders

Rest 1 min
*Scored by Deadlift load and total number of Double Unders.


12 minutes to find a 5RM Front Squat

*Compare to 4RM on 06-May*



1000m Row

50 Thrusters @ 45/45#

30 Pullups


12 min to find a 1RM Power Clean

AMRAP 10 minutes

3 Toes to Bar

3 Power Cleans @ 135#/95#

6 Toes To Bar

6 Power Cleans

9 Toes To Bar

9 Power Cleans…


Strongman Saturday

15 min to work up to your heaviest Zercher Yoke Carry


5 Rounds (not for time)

5 bench press

2x 50’ Zercher yoke carry

*Bench press should be loaded AHAP while still completing 5 UB reps.

*Zercher yoke carry loaded AHAP

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