MONDAY, MAY 1
3 ROUNDS OF THE FOLLOWING:
EMOM #1
1: 5 HANG CLEAN 135/95
2: 5 BURPEE PULL UPS
3: MAX CALORIE BIKE
4: REST
EMOM #2
1: 5 HANG POWER CLEAN + 5 BPU
2: MAX CALORIE BIKE
3: REST
EMOM #3
1: 5 HC + 5 BPU + MAX COLORIES
2: REST
TUESDAY, MAY 2
12:00 BUILD TO A HEAVY JERK
(FROM RACK)
5 SETS EVERY 2:00
50 DOUBLE UNDERS
25 AIR SQUATS
MAX PUSH JERKS 185/125
-REST 1:00 B/T SETS-
WEDNESDAY, MAY 3
7 SETS EVERY 2:00
2 SQUAT CLEANS (AS SINGLES)
FOR TIME
30-20-10
TOES TO BAR
FRONT RACK LUNGES 75/55
THURSDAY, MAY 4
MURPH PREP
FOR TIME
800M RUN
DIRECTLY INTO:
5 ROUNDS
10 DB BOX STEP UPS 35/25’s
15 PUSH UPS ON DBs
DIRECTLY INTO:
800M RUN
FRIDAY, MAY 5
AMRAP 20
30/21 CAL ROW
15 KBS 1.5/1p
5 MUSCLE UPS
SATURDAY, MAY 6
TEAMS OF 3 (WATERFALL)
5 ROUNDS
5 SANDBAG CLEANS
10 BOX JUMP OVERS 30/24
15 SIT UPS
400M RUN TOGETHER*
*AFTER WATERFALL
SUNDAY, MAY 7
EMOM 16
1: 2 ROPE CLIMBS
2: 12 ALT DB SNATCHES 70/50
3: MAX BURPEES
4: REST
