6/1/15

• A. 8 min EMOM Hang Power Clean working up to 60%
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• 8 min E2-MOM hang PC working up to new 1RM
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• B. Fran 21-15-9
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• Thrusters (95/65)
• Pullups
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• * strict 10 minute cap
• ** at 10 minutes start...
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• C. 5 sets of 1 min plank with 1 minute rest

5/30/15

• warmup: 3 rounds 
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• 5 pushups
• 10 situps
• 20 lateral hops
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• 5 rounds
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• 12 Box Jumps (24"/20")
• 12 Russian KB Swings (70/53)
• 200 M run with wall hurdle (or replace with 4 burpees)

5/29/15

• A. Turkish Getup 1RM per arm
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• B. EMOM for 10
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• 6 Front Squats (135/95)
• 6 Bar facing burpees (Hop with both feet leaving the floor at the same time)
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• **key is to finish all minutes with full reps or scale down reps as needed.
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• C. L-Sit hold. Accumulate 3 total minutes with a running clock

5/28/15

• WARMUP: empty bar clean and jerk technique work led by coaches
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• A. Clean and Jerk (may be squat or power clean and push or split jerk) EMOM - 1 rep for first 8 minutes. Second 8 minutes will be every OTHER minute
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• Teams of 2 or 3
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• Team Chipper
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• 1000 M row
• Plank Hold (one partner must do plank hold while other rows, switch whenever)
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• 80 Push Jerk/Press (115/75)
• *one partner hangs from the bar, switch as needed
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• 60 ring dips / 120 box dips
• *one partner does wall walk or HSPU hold
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• 60 back rack Weighted Box Step ups (115/75) (24"/20")
• wall sit hold, switch as needed

5/27/15

• WARMUP: empty bar squat snatch technique work led by coaches
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• A. Squat Snatch EMOM - 1 rep for first 8 minutes. Second 8 minutes will be every OTHER minute
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• B. 21-15-9
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• Deadlift (225/155)
• HSPU
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• *400 M run after every set
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• * 17 min cap