May
9

"Jump the gun!"

EMOM for 12 minutes:
ODD: 3-5 Snatch Grip Deadlifts @ 85%+ 1RM of Snatch
EVEN: 7-10 H-R Push Ups

3 Rounds:  (17:00)
Row/Run 300 meters
20 Box Jump-Overs
10 Hang Squat Snatch (75#/115#)

May
8

"Red zone!"

8 Sets:
1 Power Clean + 1 Push Jerk + 1 Front Squat + 1 Hang Squat Clean + 1 Split Jerk

Row 300/400 meters
50 steps Front Rack Lunges (65#/95#)
Row 300/400 meters
150 Double Unders
Row 300/400 meters
5/7 Rope Climbs

May
7

"Work for it!"

AMRAP in 20 minutes:
Run 200 meters with MB
7 Hang Power Snatch (75#/115#)
15 Knees-2-Elbows
25 Wall Ball

May
6

"Dog eat dog!"

3 sets:
3 Jerk Balance
then,
4 sets:
2 Split Jerks

3 Rounds:  (15:00)
9 Clean and Jerks (75#/115#)
12 Thrusters (75#/115#)
15 Toes-2-Bar

May
5

"Do what it takes!"

Snatch Practice:
1 Snatch Pull + 1 Hang Snatch + 1 Snatch
20 Minutes to build to a heavy single.
*Athletes may drop the bar after the hang to reset if necessary.

AMRAP in 10 minutes:
20 steps OH Lunges (25#/45#)
15 Pull Ups
10 KB Swings (53#/70#)
5 Deadlifts (185#/275#)

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