2017/05/29-06/03

Monday

"Murph"
For time:
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

Tuesday

STRENGTH
20 min to find
1 rep max Power Clean

CONDITIONING 

For time:
21-15-9
Deadlift (same load)
Sit-Ups

Wednesday 

STRENGTH
5 sets:
Overhead Reverse Lunges (from rack) x 6 reps
Farmer Carry x :60
Rest 2 min

CONDITIONING 

10 min AMRAP:
10 Box Jumps (24/20)
10 Burpees

Thursday 

STRENGTH
20 min to find
1 rep max Snatch

CONDITIONING 

3 Rounds for time:
7 DB Snatch (40/25 – right arm)
7 L Pull-Ups
7 DB Snatch (40/25 – left arm)
7 L Pull-Ups

Friday

STRENGTH
3 sets:
Plank Hold (on hands) x :60
Rest :60
Hollow Rocks x :60
Rest :60

CONDITIONING 

For time:
1000m Row
50 Thrusters (45/35)
KB Swings (53/35)

Saturday 

Community Day
TBD