Monday May 9 - Saturday May 14, 2022

Monday May 9

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 balance- bar starts at shoulders   
                                              
Part C

18min AMRAP                                            
500/400m row                                              
30 Single DB Hang C&J 50/40           
20 Single DB box step overs 24/20                                                                    
10 Alt DB snatch     
                                                                                                                                                                       
Tuesday May 10

Part A

4 x 4 Strict OH press- build to 85%

Part B

4 x 4 Strict weighted pull ups

Part C

Kelly                                                                 
5 rounds                                                          
400m run                                                     
30 Box jumps 24/20                               
30 WBs   20/14    
                                            
Wednesday May 11

Part A

Test

1000m row

Part B

E2MOM x 10                                                       
200m row + 1 rope climb  
                                             
Thursday May 12

Part A

EMOM x 5 rounds                                     
1- 6-5-4-3-2 Snatch balance- building load                                                  
2- 3 OHS 3,3,1,1

Part B

7 Rounds                                                            
7 SDLHP 95/65                                        
7 P snatch                                                       
7 OHS

Friday May 13

Part A

3 sets                                                      
3-5 ring dips 2,0, x,1                                    
8 FG ring row to chest 2,0, x,1

Part B

10min rMU practice

Part C

For time                                                    
21 Thrusters 95/65                                
3 rMU                                                               
rest 2min                                                     
15 Thrusters 115/75                              
5 rMU                                                                   
Rest 2min                                                         
9 Thrusters 125/85                                    
7 rMU      
                              
Saturday May 14

Barbara                                                               
5 Rounds for time                                     
20 Pull ups                                                           
30 Push ups                                              
40 Sit ups                                                       
50 Air squats                                             
3min rest