Monday 5/22

Monday
Olympic Training
Clean complex
EMOM X10 Minutes
Minuets 1-5 Perform
1 Take off + 1 Hang position + 2 Cleans
*Squat or Power
Minutes 6-10
1 Take off + 1 Hang + 1
Clean

Workout of the day
2 Rounds
400 meter run
25 Hand Release Push-ups
400 meter run
25 Toes to bar

Friday 5/18

Conditioning :Run Intervals
800 meter run
Rest 2:00
600 meter run
Rest 1:30
400 meter run
Rest 1:00
200 meter run

Workout of the day
For Time
25 Double unders
30 Power Snatch Rx65/45# Rx+75/55#
25 Double unders
20 Power Snatch
25 Double unders
10 Power Snatch

Wednesday 5/16

Strength Training

EMOM x10
*Alternating*
Strict Handstand push-ups or Weighted push-ups or Push-ups Alternate with
Strict weighted Pull-ups /Strict pull-ups/Ring rows
Workout of the day
12 Min AMRAP
15/12 Calorie Row
12 Push Jerk 95/65 Rx
105/75 Rx+

Tuesday 5/15

Tuesday
Workout of the day
100 Double Unders
50 Sit-ups
25 Med-ball Squats Cleans Rx 20/14#
80 Double Unders
40 Sit-ups -ups
20 Med-ball Squat Cleans
60 Double Unders
30 Sit-ups
15 Med-ball Squat Cleans
40 Double Unders
20 Sit-ups
10 Med-ball Squat Cleans
20 Double unders
10 Sit-ups
5 Med -Ball Squat Cleans

Thursday 5/10

Strength: Bench Press
Close Grip
3x Max reps
1x max reps@70% body weight

1x max reps @60% body weight

1x max reps @50% body weight
Workout of the day
For Time
200 meter run
20 Pull-ups
400 meter run
15 Pull-ups
600 meter run
10 Pull-ups
RX + 20lb weighted Vest