Training May 27th- June 2nd

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

*9 am class only*

“Murph”

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.

RX+ = with a vest.

RX = without a vest

TUESDAY

Find a 1RM Power Clean

-then-

“Zodiac”

EMOM 18 (6 Rounds)

Station 1: Within 1 minute Row 200/170m as fast as possible

Station 2: Within 1 minute Accrue 20s L-sit Hold

Station 3: Rest 1 minute

*Scored by total rowing time. Add each of your 200m rowing intervals. Round to the nearest .1 seconds. If you fail to accrue 20 seconds of L-sit during the round, add 60 seconds instead of your actual row interval.

WEDNESDAY

Test 1RM Bench Press

-then-

Test 1RM Front Squat

*Front Squat Cycle Starts Next Week!

THURSDAY

Find a 3RM Touch-and-Go Snatch

-then-

“Snake Bite”

21-15-9

Snatch @ 95/65#

Chest to Bar Pullups

Extra Credit:

“Trappalachian Mountains Complex”

1 Round for Max Muscle Snatches

10 Snatch Grip Stiff-Leg Deadlift

10 Hang Snatch High Pulls

Max Effort Hang Muscle Snatches

Barbell @ 75-115 / 55-85

FRIDAY

“Slasher”

AMRAP 10:

50 Dumbbell Power Snatches, alternating @ 50-55#/35-40#

40 Burpees

30 Toes to Bar

20 Handstand Pushups

-rest exactly 2 minutes, then-

Every 75 seconds for 8 rounds:

1 Clean + Split Jerk, working up to a 1RM

*You will perform a Clean + Split Jerk during every interval, even if you find your max before round 8.

SATURDAY

” Strongman Triplet”

3 Rounds

400 m Sandbag Run @ 95/65#

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

6 Atlas Stone to Shoulder @ 173#/112#