20180521

A] 15:00 to find a max:
Clean + Front Squat + Jerk

B]Back Squats
3x3@80%
2x3@85%
2x2@88%
2x2@90%
rest as needed

C] EMOM x 7:00
2 Deadlift@80% 

*Pick 2-3 exercises.

Fitness

A] 3 sets of:
15 Bulgarian split squats (L/R) 
Rest 45-60 seconds after each leg
8-10 Single arm bent over row (L/R)
Rest 45-60 seconds after each arm,
30-45 second front leaning rest on rings
Rest 60 seconds

B] AMRAP x 12:00
500M Row
15 Ground to overhead with plate 45/25#
30 Mountain Climbers (each leg)

20180518

A] 3 Sets:
2 Backsquats@80%
rest 90 seconds
6 Backsquats@65%
rest 120 seconds.
*Add weight to every set.

B] Every 2:00 for 10:00 (5 sets):
3 Deadlifts
(Build to a heavy 3 reps, focus on mechanics. Any loss of form, terminate the set.)

Followed by,

Every minute on the minute for 6:00 (3 rounds):
1 - 12-16 S.A. Overhead DB walking lunge 50/35# (L/R)
2 - 40-50 second Hollow Hold

20180509

A] 15:00 To find Today's 2RM Snatch.

B] 
3 Minute AMRAP:
18 Burpee Box Jump Overs 24/20"
18 Hang Squat Cleans 95/65# (115/75#*)
with remaining time, max alternating DB Snatch 50/35#

rest 2:00

3 Minute AMRAP:
15 Burpee Box Jump Overs 24/20"
15 Hang Squat Cleans 115/80# (135/95#*)
with remaining time, max alternating DB Snatch 50/35#

rest 2:00

3 Minute AMRAP:
12 Burpee Box Jump Overs 24/20"
12 Hang Squat Cleans 135/95# (155/105#*)
with remaining time, max  alternating DB Snatch 50/35#

**Your score is how many reps completed for each am rap. Ex. (56 -60-52)**

20180416

A] Weightlifting
E2MOMx14:00
3 Hang Snatch
*Build to Today's 3RM Hang Snatch

B] Strength
6 sets of:
3 Backsquats @85%
Rest 60 seconds

C] Accessory Strength (Posterior Chain & Midline)
3 sets of:
5 Snatch Grip RDL@51X1 Tempo
rest 45-60 seconds
15-20 V-ups + 30-45 second Plank Hold
rest as needed between sets.

D] Maximum Aerobic Power
4 Rounds of:
2:00 Row@ 90% Effort
2:00 Row@ 50% Effort