5/7/15

• A. Floor Press 5-3-3-1-1
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• B. AMRAP 14 min
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• 250 M row
• 7 HSPU
• 14 pullups

5/6/15

• A. Back Squat 5-5-5-5-5
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• B. Perform 100 hang power cleans (135/95)
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• * every time you drop the bar do 30 double unders or lateral hops
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• ** can NOT rest on the back rack or from a bending (leaning over) hang position
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• *** 13 min cap, scale accordingly

5/5/15

• warmup: 500 M row, then Power Clean technique work with coaches
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• A. Power Clean 16 min clock. 8 Min EMOM, one PC working up then 
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• second set of 8 min will be Every 2 Minutes up to 1RM for the day
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• B. teams of 2 or 3
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• 4 Rope Climb / 12 Strict Pullups
• 20 DB Alternating Snatch (70/55)
• 40 Assault Bike Cals
• 70 burpees
• 40 Assault Bike Cals
• 20 DB Alternating Snatch (70/55)
• 4 Rope Climb / 12 Strict Pullups
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• * one partner resting at a time per team*
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• *teams of 3 will have reps readjusted accordingly

5/4/15 - "Nancy"

• warmup:
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• 2 rounds
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• 10 Thoracic High Fives (per side)
• http://youtu.be/2y_A4xfbGUU?t=3m28s
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• 10 back strokes
• http://youtu.be/xbOxmQRi7fM?t=8m19s
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• 10 PVC OHS
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• A. Strict Shoulder Press 5-3-3-1-1
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• Coaches skill review: OHS
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• B. Nancy (20 min cap)
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• 5 rounds
• 400 M run
• 15 OHS (95/65)

5/2/15

• Teams of 2 or 3 
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• 10 rounds
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• 10 Partner Clapping Pushups
• 20 Pullups or ring rows (one person at a time)
• 100 M run (together)