Apr. 30 – May 6, 2018

Apr. 30

Deadlift

90%x2

75% 5×3

Pullups

3×3

Tabata

Front Rack Box Step Overs (20″ box/35#/26#)

Lying Knees to Elbows

1 min Rest Between

May 1

Bench Press

3-3-2-2-2-2

All sets of 2 @ 90%

AMRAP 12

100′ R KB Suitcase Carry (72#/53#)

9 R Hang DB Clean and Jerks (50#/35#)

100′ L KB Suitcase Carry (72#/53#)

9 L Hang DB Clean and Jerks (50#/35#)

May 2

E2oTM 18

400/350m

10 Burpee Box Jump Overs (24″/20″)

10 Wall Balls (20#/14#) + 24 Double Unders

May 3

Overhead Squat

5×5 @ 60%

Pullups

5×5

EMOM 8

Alternate:

5 Single Leg Romanian Deadlifts (challenging load)

14-20 Shoulder Taps

May 4

Fight Gone Bad

3 Rounds

Wall Ball (20#/14#)

Sumo Deadlift High Pull (75#/55#)

Box Jump (20″)

Push Press (75#/55#)

Row (cal)

Rest

May 5

AMRAP 22

12 Toes to Bar

15 KB Swings (53#/35#)

20 Reverse Lunges (50#/35#)

May 6

Heavy Triple Hang Power Snatch

For Time

30-20-10

DB Snatches (50#/35#)

Burpees to Plate

 

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