WORKOUT OF THE DAY
May 26

Conditioning:
16min AMRAP:
10 S2OH (135/95#)
10 Box Jumps (30/24″)

1:1 work/rest

Accessory Work:
Single Arm KB Strict Press: 8-8-8-8 (8 per side)

May 25

Strength:
2 Front Squats+ 4 FR Lunges (2 per side alternating) + 2 Front Squats: Building to heavy set

Conditioning:
3RFT:
35 Wallballs (20/14#)
8 Muscle-up (ring or bar)

May 24

Strength:
10min EMOTM:
1 Power Clean+ Hang power clean s/ @60% of 1rm power clean, and building to heaviest set

Conditioning:
7RFT:
6 Power cleans (155/105#)
35 DU

May 23

Strength:
Tempo Overhead Squats: 3-3-3-3-3 (3 seconds down, 3 in bottom)

Conditioning:
3RFT:
21 OHS (95/65#)
15 KBS Russian (32/24kg)
400m Run

May 22

Gymnastics:
Weighted Strict Chin-ups: Build to heaviest 3reps
Hollow Rocks: 10-10-10-10-10 w/ 15 sec hollow rock hold after the last rep of each set

Conditioning:
15min EMOTM:
1) 18/15 Cal row
2) 10 Burpees
3) 12 T2B

May 20

Strength:
Hang Squat Snatch: build to 2RM

Conditioning:
Partners (2) FT:
100 Power Snatches (75/55#)
800m run (together)
100 S2OH (75/55#)
800m run (together)
100 Thrusters (75/55#)
800m run (together)
* 1 person working on bar at a time

May 19

Strength:
Front Squat: 5-5-5-5-5 starting @70% and working to max

Conditioning:
FT:
20-15-10-5
Goblet Squats (32/24kg)
Burpees

May 18

Open Skill:
15 mins
Gymnastics:
Find Max Deficit HSPU (kipping)

Conditioning:
10min AMRAP:
3 Hang power cleans (185/135#)
6 Strict HSPU

May 17

Technique:
Snatch Balances: 4-4-4-4

Conditioning:
FT:
21-15-9
OHS (115/80#)
Pullups
400m run

May 16

Strength:
Deadlift: 3-3-3-3-3-3-3

Conditioning:
5min AMRAP:
6 deadlifts (225/155#)
12 Box jumps (24/20″)
Rest 3mins
5min AMRAP:
6 deadlifts (225/155#)
12 Burpee over the bar

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