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Monday

Metcon (AMRAP – Rounds and Reps)
AMRAP 8
30 Double Unders
30 Front Rack Lunges 45#/30#
rest 2m
AMRAP 8
15 Burpees
15 Thrusters 45#/30#

Weekend Warriors

Daniel (Time)
For Time:
50 Pull-ups
400 meter run
21 Thruster, 95#
800 meter run
21 Thruster, 95#
400 meter run
50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.

Friday

Warm-up
KB transition to rack.
Supportive/active single shoulder.
Pistol Practice.
Metcon (AMRAP – Rounds and Reps)
AMRAP 13
13 Alt 1 Arm KB Clean 53#/35#
11 1 Arm KB OHS
9 1-Arm S to O
7 Pistol Squats

Thursday

Metcon (AMRAP – Rounds and Reps)
AMRAP 21
800m Run
30 Pull Ups
30 Sit Ups (15 GHD S/U)
30 PVC Hops 24"/20"

Oly

Back Squat (5 x 5 @70% )
High bar back Squat.
Max Double Unders (3 attempts )
Max Reps Unbroken

May-Day

Metcon (AMRAP – Reps)
16m Clock
30s Work/30s Rest
Max Effort
Parallette Push Ups
Goblet Squats
Parallete Dips
Swings 70#/44#

Athletes Choice.
Each Mvmt must be done at least twice.

Oly

Hang Snatch (3-3-3-3)
Receive in a full squat from the ground
Metcon (Distance)
AMRAP 6
Down & Backs
With 45#/15# Barbell
OHW Lunge
1 Over Head Squat after each Lunge

Tuesday

Front Squat (EMOM 7M 8-Front Squats @55%)
Metcon (Distance)
7m Clock
For Distance
1 Arm DB OHWLunge 50#/35#

Oly

Hang Snatch Progression (3-3-3-3-3)
1 Hang Snatch
1 Hi-hang Snatch
1 Hang Power Snatch
Metcon (Time)
100 Swings for Time

Monday CF

Metcon (Time)
5 RFT
800m Run Buy-in
10 OHS 75#
10 T2B
5 Bar M/U’s
5 HSPU