Tuesday 5/24/16

BB WORK:
1) Muscle Snatch: 4-5 light singles to warm-up
2) Hang Snatch (above knee): 2rm- 1×2@95%, 1×2@90%

STRENGTH:
1) Back Squat: 1X5@70%, 1X5@80%, 1X2@85%, 1X3@90%, 1X1@100% – rest as needed
2) Front Squat: 1X5@65%, 1X4@75%, 1X4@80%, 1X4@85% – rest as needed

METCON A:
15 minute AMRAP of:
200m OH Plate Carry 45/25#
20 Pull-ups
30 Lateral Plate Jumps (each jump counts 1 rep – touch plate on top)
40′ HS Walk

METCON B:
3 Rounds
10 Cal on Rower
20 Box Jumps 24/20″
10 HSPU

GYMNASTICS:
5 minute AMRAP:
As many unbroken sets of 5 CTB Pull-ups as possible
*Only sets of 5 count. If your hands are torn up or shoulders are expended from “metcon A” be smart and skip this piece.

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Monday 5/23/16

BB WORK:
1) Hang Clean (above knee): 2rm (drop each rep and reset quickly)- 1×2@95%, 1×2@90%
2) Split Jerk: 2rm- 1×2@95%, 1×2@90%

STRENGTH:
1a) 4X5 Weighted Strict Pull-ups – AHAP rest 30 sec.
1b) 4X3 BTN Push Press (clean grip) – AHAP rest 60 sec.

METCON A:
“Tommy Mac”
2 Rounds for time:
12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#

METCON B:
3 Rounds
50 Double Unders
ME T2B
*Rest 1:30 between Rounds

Friday 5/20/16

BB WORK:
1) Hang Snatch (above knee): 15 minutes to work up to a heavy 2RM
2) Snatch – 5×1@90% of #1

STRENGTH:
1) Back Squat: 1X4@70%, 1X4@75%, 1X4@80%, 1X4@85% – rest as needed.
2) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest as needed.

METCON A:
3 rounds for time of:
10 Muscle-Ups
10 OHS 135/95#

METCON B:
5 Rounds:
3 15′ Rope Climb
5 Hang Power Cleans 205/135
15 Burpees to 6″ Target

Wednesday 5/17/16

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BB WORK:
1) Pause Clean (2 count at top of knee): 2rm- 1×2@95%, 1×2@90%
2) BTN Split Jerk: 2rm- 1×2@95%, 1×2@90%

STRENGTH:
1a) Pendlay Rows: 4X5 – AHAP rest 60 sec.
1b) Bench Press: 4X5 – AHAP rest 60 sec.

METCON A:
For time:
1k Row
50 Double Unders
50 Renegade Push Ups 35/20
30 TTB
25 Renegade Push Ups 35/20
15 TTB
50 Double Unders
1k Row

METCON B:
4 Rounds:
200m Run
10 Deadlifts 185/115
5 Front Squats 185/115 (off the ground)
1 Legless Rope Climb

Tuesday 5/17/16

BB WORK:
1) Muscle Snatch: 4-5 light singles to warm-up
2) Hang Snatch (above knee): 2RM- 1×2@95%, 1×2@90%

STRENGTH:
1) Back Squat: 1X5@70%, 1X5@80%, 1X2@85%, 1X3@90%, 1X1@100% – rest as needed
2) Front Squat: 1X5@65%, 1X4@75%, 1X4@80%, 1X4@85% – rest as needed

METCON A:
For Time:
30 Over the Bar Burpees
30 Push Press 95/65
30 Split Jumps
30 Over the Bar Burpees
30 Push Press 95/65
30 Split Jumps
15 Bar Muscle-Ups

METCON B:
For Time:
5 Squat Snatch 155/95
15 HSPU
4 Squat Snatch 155/95
15 HSPU
3 Squat Snatch 155/95

INTERVAL WORK:
3 Rounds:
750m Row
*Rest 2 minutes between rounds