May 18

Skill Work

Double Unders

5 Rounds of:

5 OHS (135#/95#)

10 Toes To Bar

10 Hang Squat Clean (40# / 25# Dumbbells)

200m Run

May 17

Skill Work

Power Snatch

Metcon

21-15-9

Power Snatch (115# / 80#)

Ring Dip

May 16

Strength

Work up to a heavy single

Hang Squat Clean

Metcon

For Time:

500m Row

15 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

400m Run

May 13

Sorry for the late post. The site has been down.

3-3-3-3-3

Front Squat

On the min., every min., for 10 min.

Do 2 Power Clean and 1 Jerk @ 65%-75% of 1RM

May 12

Active shoulders, tight mid-line and lower body, neutral head

10 Rounds of:

200m Row

5 Handstand Push Ups

1 min. Rest

May 11

21-15-9

Box Jump 

Power Snatch (75#/55#)

Chest to Bar Pull up

May 10

Strength

3-3-3 Press

then,

Metcon

3 Rounds of:

15 Thrusters (95#/65#)

15 Bar Facing Burpees