Saturday – 5/15/21

A: Front Squat 4×3 at 80% 1RM

B: “Fran” 21-15-9 reps for time of:
Thrusters (95/65)
Pull-ups

Friday – 5/14/21

A: 3×3 Snatch High Pull

B: 3×3 Power Snatch

C: 3×3 Full Snatch

D: 11 min AMRAP of:
6 DB Alt Snatch (touch and go from floor)
6 Pull-ups
6 Front Rack Weighted Lunges (use your DB)

Thursday – 5/13/21

A: Death By Suicide Sprints 15ft, 20ft, 25ft

B: 5×3 Power Cleans (Working at 70%)

C: 10 min EMOM of: 3 Thrusters (85/105)

Wednesday – 5/12/21

A: Sumo Deadlift High-pull Practice

B: Fight Gone Bad: 3 Rounds for Total Reps (17 minutes)
1 minute: Wall Balls (20/14)
1 minute: Sumo Deadlift High-pulls (75/55)
1 minute: Box Jumps
1 minute: Push-presses (75/55)
1 minute: Cal Row
1 minute: Rest

Tuesday – 5/11/21

A: Back Squat 4×4 working toward your 80% of 1RM

B: Front Squat 4×2 at your 80% 1RM

C: 12 Rounds of 20 sec of work 10 sec of rest of:
Handstand hold
Hollow-hold scissor kicks
Good Mornings (empty bar)