051418-051818

Monday 051418

Gymnastics/Midline

EMOM X 10

5 TTB + 10 L Sit

Conditioning

3 Rounds For Time: 10 Clean and Jerks (135/95) 400 Meter Run

Tuesday 051518

Strength

Build to a heavy set of 3

Deadlifts

Conditioning

AMRAP 15: 60 Double Unders 30 Wallballs (20/14) 15 Deadlifts (245/165)

Wednesday 051618

Strength

Back Squat

3X10

Conditioning

3 Rounds: 3:00 Calorie Row 2:00 Shuttle Sprints 1:00 Sit-Ups Rest 2 Minutes Between Rounds

Thursday 051718

Barbell

12 Min to work on C&J Technique

EMOM X 3 (Empty Barbell)

Min 1- 1 Min Hold Front Rack

Min 2- Hold Front Squat

Min 3- Hold locked out Over Head with C&J grip

EMOM X 5 (Empty Barbell)

1 Hang Power Clean + Front Squat + Front Squat Press

EMOM X 4

Squat Clean and Split Jerk

MetCon

AMRAP 13: 50 Alternating Dumbbell Snatches (50/35) 40 Burpees 30 Toes to Bar 20 Handstand Push-ups

Friday 051818

MetCon

AMRAP 3: 21 Lateral Barbell Burpees 21 Overhead Squats (75/55) Max Calorie Row

Rest 3 minutes

AMRAP 3: 18 Lateral Barbell Burpees 18 Overhead Squats (95/65) Max Calorie Row

Rest 3 minutes

AMRAP 3: 15 Lateral Barbell Burpees 15 Overhead Squats (115/80) Max Calorie Row

Rest 3 minutes

AMRAP 3: 12 Lateral Barbell Burpees 12 Overhead Squats (135/95) Max Calorie Row

**IF you do not have OHS today we will be doing Front Squats as our MOD**