5.23.16

Monday

Front Squats

5/5/3/3/2/2

increase weight each set

3 Rounds for time

30 Burpees

30 Pull Ups

30 Thrusters 75/55

Tuesday

EMOM x 12

Min 1: 12/10 cal row

Min 2: 6 Box Jumps

Min 3: 8 T2B

Min 4: 10 Wall Balls

21-15-9

Deadlifts 225/155

400 m run

Wednesday

0:00-8:00 Emom

2 Power Cleans @ 65%

10:00-18:00 Emom

2 Power Snatches @ 65%

then, 

21-18-15-12-9-6-3

unbroken OHS 95/65

*NOT FOR TIME*

*rest between sets*

Thursday

3x4 Man Makers

then,

Strict Press

10x2

Bent Over Rows

3x10

Split Squats

2x6

Hip Ext

3x30

Friday

1k Row

100 Double Unders

1 mile run

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