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5/1/17-5/6/17

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Monday

AMRAP 25

Run 600m

10 Power Snatches 135/95

20 Bar Push Ups

30 Double Unders

 

Tuesday

4×3 Split Jerk

 

Teams of 2

10 ALT RFT

3 Deadlifts 275/195  |195/135  | 135/95

9 Pull Ups

Partners will ALT ea round until all 10 are completed

 

Wednesday

Find 5RM Front Squat

 

Thursday

Find Heavy Complex

1 Power Clean

2 Hang Power Cleans

1 Split Jerk

 

3 RFT

12 Ring Dips

21 KB Swings  53/35

Run 400m

 

Friday

A1)3×12 Seated Military DB Press

A2)3×12 Alt DB Front Raise

 

B1)3×10 Single DB Bench Rows EA Arm

B2)3xMax Deficit Ring Rows

 

C1)50 Atomic Situps

C2)50 KB Chops EA Side

 

Saturday

OPEN GYM