Friday 5/24

A.
Hang Muscle Snatch
4×4 (heavier than last week)
-Rest 90 seconds between sets

B.
3 Sets:
1. BANDED Clean Grip Deadlifts 5-7 reps (30X1)
– Rest 60 Seconds
2. Weighted Supinated Pull-ups 5-7 reps (10X1)
– Rest 60 seconds

C.
4 Rounds @ repeatable pace
10 DB Muscle Snatches
10 DB Push Presses
10 No Push-up Burpees
10 DB Muscle Cleans
10 T2B
– Rest 2 mins between Rounds

Masters
A.
Same

B.
Same

C.
4 Rounds @ repeatable pace
10 DB Muscle Snatches
10 DB Push Presses
10 No Push-up Burpees
10 DB Muscle Cleans
10 Knees to Elbow
– Rest 2 mins between Rounds
– Record Times for each Round

Thursday 5/23

A1. Superset 3 times
– feet elevated false grip ring row (3211 tempo), 6-8 reps
– Bent over dumbbell row (2021 tempo), 6-8 reps per side
A2. Strict + Kipping Chest to Bar complex

B. 3’ AMRAP
10 DU
1 Muscle Up

Rest 3’

3’ AMRAP
20 DU
2 Muscle Ups

Rest 3’

3’ AMRAP
30 DU
3 Muscle Ups

Masters
A.
Same

B. 3’ AMRAP
20 singles
2 chest to bar + 2 dips

Rest 3’

3’ AMRAP
40 singles
4 chest to bar + 4 dips

Rest 3’

3’ AMRAP
60 singles
6 chest to bar + 6 dips

Wednesday 5/22

A.
4 sets:
Clean Complex (without dropping the bar and with the weight from last week)
1 Power Clean + MAX Hang Squat Cleans (record number of squat cleans each set)
– Rest 2 mins between sets

B.
Push Jerk
3×5
– Rest 90 seconds between sets

C.
For Time:
10-20-10
Front squat (135/95)
Burpee Box Jumps

Masters
A.
Same

B.
For Time:
10-20-10
Front squat (95/65)
Burpee Box Jumps

Tuesday 5/21

A. Superset, 5 times:
-Ring dips (3211 Tempo) 3-6 reps
-Star Plank 15 second hold each side
-Ring support holds (top) 15-30 seconds
-Ring Body Saw 6-8 reps

B.
3 RFT:
15 deadlifts 225/155
50 feet HS walk
15/12 cal row

Masters
A.
Same

B.
3 RFT:
15 deadlifts 185/125
50 feet bear crawl
15/12 cal row