Monday May 16 - Saturday May 21, 2022

Monday May 16

Part A

Every 90sec x 6                                                             
1 hang clean + 1 clean- build as you go

Part B

6min EMOM                                
1- 8 Split jerk feet only tech jumps                                                                                      
2- 6 jerk recovery                                            
Start with the barbell in the rack or on pins at a height just above the top of your head. From there, stand directly under the bar and drive yourself down into your split stance, with arms locked out on the barbell. - stand weight up       
                            
Part C

On a continuous clock                                                 
EMOM x 7 rounds =14min                                                      
Min 1- 30sec max effort burpees for reps :30sec rest                                                                      
Min 2- 30sec max effort Box Jumps for reps: 30sec rest                                                                            
at the 14min mark have bar set to -75%                                                   
EMOM x   5 rounds =10min                              
Min 1- 5 Cleans                                          
Min 2- 3 Jerks    
                                            
Tuesday May 17

Part A

5 x 3 Strict OH press- build to 90%

Part B

5 x 3 Strict weighted pull ups

Part C

For time                                                           
45 WBS 20/14                                              
30 TTB                                                              
15 Burpee Box jumps 24/20  30 WBS 20/14    
30 WBS                                         
20 TTB                                                               
10 Burpee Box jumps 24/20 20 WBS 20/14   
20 WBS                                          
10 TTB                                                              
5 Burpee Box jumps 24/20 

Wednesday May 18

Part A

Test - 1 mile run

Part B

E2MOM x 10                                                        
200m run + 8 burpees

Thursday May 19

Part A

EMOM x 5 rounds                                     
1- 6-5-4-3-2 Snatch balance- building load                                                
2- 1 P snatch + 1 Hang snatch

Part B

3 rounds                                              
15 Snatch grip Deadlifts 135/95                                                                               
15 Pull ups                                                      
2 rounds                                                        
12 OH squats                                          
12 C2B                                                            
1 round                                                              
9  Squat snatch                                         
9 strict pull ups                               
18min cap 
                                                                                  
Friday May 20

Part A

3 sets                                                      
3-5 ring dips 2,1,x,1                                    
3 supinated Wtd pull up1,1,x,3

Part B

10min rMU practice

Part C

5 rounds 
5-4-3-2-1 rMU 
12 T2B
24 DU's

Saturday  May 21

Open Gym