Jocilyn Yarnell

A. 15 minutes to find 1RM Split Jerk from Rack B. For Time 21-18-15-12-9-6-3 Push Jerks 135/95 Calorie Row or Bike

A. For Time 40-30-20-10 Kettle bell Swings 53/35 GHD Sit ups (sub regular situps) . . . B. 50/30 cal Assault bike for Time

A. 4 Rounds for Times 10 Burpees 20 Sit ups 20 Air Squats 10 Burpees –Rest 2 minutes between Rounds –All Rounds should be performed as fast as possible . . . B. 3 Sets 10-20 Ring Dips OR Ring … Continued

A. 5×1 Halting Clean Pull+1 Hang Clean B. Every 3 minutes for 15 minutes 20/15 Calorie Row 1 minute Max Toes to Bar c. 400m Farmers- Carry 53/35

A. 3 Sets 10 Single Arm Dumbbell Bench 10 Wide Grip Strict Pullups 10 Glute Ham Raises B. “Helen” 3 Rounds For Time 400m Run 21 KBS 12 Pullups

A. 3 Rounds for Time 500m Row 400m Run . . B. EMOMx16: A) 12 KB Front Rack Lunges (53’s/35’s) B) 12 Deficit Push-ups (stacking plates) C) 12 KB Box Step-Ups (53/35) D) 45s Plank Hold (elbows)

A. Every 2 minutes for 10 minutes 1 SNatch High PUll+1 Hang Snatch at 70% . . . B. 3 Rounds for Time 10 Power Cleans (135/95) 10 Front Squats 10 Jerks 50 DU . . . C. If you … Continued

Thursday 5/11

A,Every 90s until failure 1 Clean And Jerk (begin at 60% and add 5lbs each set if your max is under 165 and 10 lbs if you max is over 165lbs) . . . B. FOR TIME 30 Calorie Bike … Continued

A. “annIe” 50-40-30-20-10 Double Unders Sit Ups . . Double Single Under Reps for scaled B. 5×3 Pause Snatch

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