Monday, May 5th, 2014

Team:
1) E2MOM for 20mins Hang Squat Snatch:
Sets 1, 2, 3 - First attempt weight
Sets 4, 5, 6 - Second attempt weight
Sets 7, 8, 9 - 5lbs above second attempt weight
Set 10 - PR attempt

2) 5 rounds of:
1min on, 1min off:
HS Walk

3) Every 20seconds for 7 rounds complete 7 pull-ups then immediately following do:
7 OHS @ 185/115# Every 2 minutes for 10 minutes (5 rounds).

Individual:
1) 3 rounds:
50 Calorie Row
Rest 2mins

2) Keep the 2min rest from #1 and go into:
15 seconds on, 15 seconds off for 30 minutes (60 rounds) of:
5 rounds (of the intervals) Box Jump Overs
5 rounds Deadlifts 185/120#
5 rounds Wall-Balls
5 rounds Ring Dips
*Total will be 3 rounds through the entire thing, aka you will end up doing 15 rounds of all 4 exercises.*

3) (2) 60ft HS Walks


Extra Class Work:
1) Push Press + Push Jerk + Split Jerk 7 x 1 @ 85% of max PP, work up if you can.
2) Kroc Rows 3 x Max Set/Arm with 100lb/70lb