WEDNESDAY 5/9

*snatch sq practice

*3rds for time
-15 snatch SQ
-400m run

*3 sets w/ 1min rest
-10 side to side toes to bar/ knees to elbows
-10 side crunch each side
-40 scissor kicks
-30 sec. Side iso each side

TUESDAY 5/8

*ladder sprints warm up

*5x5 heavy dead lift

*15mon AMRAP
-10 dead lift
-10 HSPU
-10 pull ups
-150m run

MONDAY 5/7

*10min jump rope/ DU

*For time
*1 mile run
*50 KB swings
*40 box jumps
*30 burpees
*20 wall balls
*10 clean squats

SATURDAY 5/5

*ladder warm up

*30 min time limit
Team accumulates together one at at a time while the other team mate runs 200m w/ a sandbag
-100 OHSQ
-200 hang cleans
-300 burpees
-400 box jumps
-500 DU or 1000 jump ropes

FRIDAY 5/4

*6x
-40 DU or 80 jump rope
-100m sprint
-20 BW squats
-100m sprint

*4sets
-10 thrusters
-150m sled runs

WEDNESDAY 5/2

*1 mile run

*45sec in hell 2x
-bent knee sit ups
-push ups
-box jumps
-ball slams
-ring dips
-burpees
-wall balls
-KB swings
-sumo HDLP
-man makers

TUESDAY 5/1

*5sets
-10 GHD sit ups
-50 seated twist
-100 DU or 200 jump ropes

*clean squat practice

*15mins every 30sec 1 rep
-clean squat