WORKOUT OF THE DAY
May 15

Strength:
Push Jerk: 3-3-3-3-3

Conditioning:
FT:
1,250m row
75 DU
30 S2OH (135/95#)
75 DU

May 13

Strength:
Clean: Build to max power or squat

Conditioning:
FT:
30 Power Cleans @ 75% of 1RM
* EMOTM 4 Burpees over the bar

May 12

Technique:
Jerk Balances: 5-5-5
Strength:
Split Jerk: 12mins to build to heavy single

Conditioning:
5RFT:
15 S2OH (115/80#)
200m Run
15 KBS Russian (32/24kg)

May 11

Strength:
Back Squats: 3-3-3-3-3 @85-90% of 1RM

Conditioning:
12min AMRAP, 1:1 work/rest:
10 Front Squats (135/95#)
8 Box Jumps (30/24″)
6 Strict HSPU

May 10

Gymnastics:
Bar Complex: 5x 5 strict pullups + 4 kipping pullups (anyhow) + 3 C2B
KB Skull Crushers: 8-8-8-8-8

Conditioning:
FT:
60 Burpees
25 T2B
30 Burpees
20 T2B
15 Burpees
15 T2B

May 9

Strength:
Hang Power Snatch: 3-3-3-3-3

Conditioning:
21min EMOTM:
1) 15/12 cal row
2) 10 Hang power snatches (115/80#)
3) 15 Situps

May 8

Strength:
Front Squat: 15mins to build to 1RM

Conditioning:
3RFT:
21 Deadlifts (185/135#)
50 Air Squats
400m Run

May 6

Conditioning:
Partners (3)
FT:
100 HSPU
100 Pullups
300 DU
1 partner works at a time on movements listed above , another partner is always rowing a 250m, continually switch after partner finishes row

May 5

Open Skill Work:
15mins

Conditioning:
15min EMOTM:
1) 7 Power cleans (155/105#)
2) 7 Front Squats
3) 14 Box jumps (24/20″)

May 4

Strength:
Strict Press: 5-5-5
Push Press: 5-5-5

Conditioning:
4RFT:
10 S2OH (185/135#)
15 Burpees
400m run

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