WORKOUT OF THE DAY
May 23rd

Strength:
Snatch Balances: 3-3
Drop Snatches: 3-3
Low Hang Squat Snatch: 15mins to build to heavy 1 rep (about mid shin)

Conditioning:
5min AMRAP:
6 Hang squat snatches (115/80#)
8 Burpees over the bar

May 22nd

Open Skill Work:
15mins

Conditioning:
24min EMOTM
1) 20/16 Cal row
2) 15 Box jumps (24/20″)
3) 5 MU
4) 1min Rest

Accessory:
Bent over KB rows: 10-10
Banded Tricep Push downs: 30-30

May 21st

Strength:
Thruster: Build to 3RM from the ground

Conditioning:
FT:
21-15-9
Thrusters (115/80#)
75 DU after each set

Accessory:
Later Box Step ups: 10-10 (10 per side)
FR Reverse Lunges: 20-20 (alternating legs each rep)

May 19th

Strength:
High Hang Power Snatch: Build to heavy 3, try to cycle the reps

Conditioning:
FT:
30-20-10
Hang Power Snatch (75/55#)
S2OH
T2B

May 18th

Strength:
3RFQT:
FR Box Stepups 8/8 (all 8 on one side then switch)
Single Leg Double KB Deadlift 8/8 ^
Russian Twists 20 (45/25#)

Conditioning:
5RFT:
8 Squat Cleans (155/105)
200m Run

Accessory:
2RFQT:
30 Band Pull-a-parts
20 Bent over Y’s
10 Scap Pushups with 3sec hold at “squeeze” position

May 17th

Open Skill Work:
15mins or Build to Max Deficit HSPU

Conditioning:
15min EMOTM:
1) 20/16 Cal Row
2) Max HSPU
3) Rest

Accessory:
Half Kneeling KB Strict Press: 10/10-10/10

May 16th

Strength:
Tempo Back Squats: 4-4-4 @70% (3 down,3 bottom, 0 up)
Back Squats: 4-4-4 @80%

Conditioning:
FT:
15-12-9
Deadlifts (255/175#)
Box Jumps (30/24″)
60-40-20
DU

Accessory:
Banded Good Mornings: 60

May 15th

Gymnastics:
Every 3mins for 12mins (4 sets)
1x Max Effort Strict Pull-ups

Every 2mins for 8mins (2 sets each, alternating between movements)
:40 sec Hollow Rock Hold
1min Max Situps

Conditioning:
FT:
800m Run
30 KBS (32/24kg)
800m Run
30 KBS
800m Run

May 14th

Strength:
Floor Press: 5-5-5-5-5-5 3 sets wide, 3 sets narrow grip @75-80%

Conditioning:
10min EMOTM:
10 Burpees
3 Thrusters (135/95)

Accessory:
2RFQT:
15 KB Skull Crushers
30 Banded Tricep Push Downs

May 12th

Strength:
Build to heavy 2 rep Deadlift with 5sec hold at the lockout position at both reps

Conditioning:
Partners (2)
3RFT:
30 Deadlifts (225/155#)
20 MU

Accessory:
Banded Good Mornings: 50

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