May 2016

Strength 15 minutes to find 1RM Deadlift Conditioning 5 Rounds for time: 20 Alternating Pistols (scale weighted reverse lunges) 10 DB Hang Snatch – Right Arm (45#/35#) 10 DB Hang Snatch – Left Arm (45#/35#)

Endurance 5 x 1 minute Row for Max Meters – All out effort Rest 2 minutes between sets Conditioning   In 12 minutes, continue as far up the ladder as possible: 3 Pull-ups 3 Over the Box Jumps (24″/20″) 6 Pull-ups 6 Over the Box Jumps 9 Pull-ups 9 Over-the-Box Jumps 12 Pull-ups 12 Over

Olympic Every :90 complete 2 Clean and Jerks for 10 sets. Start at 6 RPE or ~65% 1RM, increase weight every other set to a set double. Conditioning Complete the following for time: 2 rounds of “DT” 12 Deadlifts (155#/103#, 135#/83#, 115#/73#, or 60% of Max Double from the strength portion) 9 Hang Power Cleans 6

Strength 5 x 3 Back Squat Set 1 @ 70% Set 2 @ 80% Set 3 @ 85% Set 4 @ 90% Set 5 @ 95% Conditioning Every :90 for 15 minutes (10 sets), complete the following: 12 Kb Swings (60#/44#) 12 Push-ups