S&C 5.27.16

Friday May 27

A. Max out Friday

+

For time with a partner, one person working at a time:

8 wall walks

20 pull ups

30 thrusters, 65/95

40 sit ups

30 thrusters, 65/95

20 pull ups

8 wall walks

S&C 5.26.16

Thursday May 26

A. Power clean, 6x2 touch and go, begin a set every :90

B. Deadlift, 4x3 touch and go, heavier than last week, 2:00 rest

+

AMRAP in 10:00

200m run

15 wall balls

10 toes to bar

6 hang power snatches, 65/95

S&C 5.25.16

Wednesday May 25

A. Front squat, 3­2­2­1 @40x1; 2:00 rest

+

For 15:00

1st­ 5 squat cleans, 65/95

2nd­ 7 burpees to a plate

3rd­ 1­3 muscle ups or 2­3 wall walks

+

:60 row for max calories

S&C 5.24.16

Tuesday May 24

A. Push jerk, 2­2­2­2, 2:00 rest

B1. Strict pull ups or negatives, 3x6­8, :60 rest

B2. 1­arm dumbbell row, 3x6­8/side, :60 rest

+

3 rounds for time:

400m run

10 power cleans, 65/95

10 shoulder to overhead, 65/95

S&C 5.23.16

Monday May 23

A. 1 hang squat snatch + 2 overhead squats, 4x1, begin a set every 2:00

B. Close­grip bench press, 5­5­5 @20x1, 2:00 rest

+

AMRAP in 8:00

12 kettlebell swings

15 box jumps

50 double unders or 100 single unders

+

2 rounds not for time:

10­15 hip extensions

:30 side plank/side