May 10

Rich Froning Snatching 300#

A. Snatch - Max

B. 3 x 5 Deadlift (Perfect Form!)

May 9

Strength

A1. 3 x ME L-Sit

A2. 3 x 10 Hang DB Clean

MetCon

6 Rounds of:

1 min AirDyne / Row*

1 min Rest

1 min Broad Jump (6'/4')

1 min Rest

*Alternate each Round (e.g. Rd 1 & 3 on AirDyne - Rd 2 & 4 on Rower)

May 8

Strength

7 x 1 Split Jerk

MetCon

"1/2 Schmalls"

400m Run

50 Burpee

40 Pull Up

30 Pistol

20 KB Swing

10 HSPU

400m Run

May 7

Skill Work

Muscle Ups / Pull Ups

(Cumulate about 10-15min of work on one and/or the other)

MetCon

"Power Elizabeth"

21-15-9

Power Clean (135#/95#)

Ring Dip 

May 6

Strength

Back Squat - Max

MetCon

4 Rounds of:

10 Thruster (95/65)

10 Toes to Bar

May 3

Strength

A. Clean & Jerk - Max

(If you are limited by the jerk continue to part B)

B. Clean - Max

C. 3 x 10 Bench Press - Fast

May 2

Skill Work

Double Under

MetCon

3 Rounds of:

50 Double Under

25 Air Squat

15 Pull Up