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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

A. 4×3 Pause Front Squat at 80% 1rm FS . . . B.20minute am rap 10 Dumbbell Squat Cleans 45/25 15 pullups 20 Box Jumps

A.For Time 7 Rounds 21 Strict Press 75/55 21 Back Extensions . . . B. 5 Sets 30s hollow hold 30s tuck crunch 30s hollow hold rest 1 minute

5/3/17

A.”Miron” 5 Rounds For Time 800m Run 23 Back Squats at .75 bodyweight 13 Deadlifts at 1.5 bodyweight 45 minute Time Cap

Monday 5/1/17

A. For Time 21 Thrusters (95/65) 21 KB Swings (70/53) 400m Run 15 Thrusters 15 KB Swings 400m Run 9 Thrusters 9 KB Swings 400m Run B.4×8 Back Squats at 70% 1RM

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