Wednesday/Thursday May 14/15

Wednesday, May 14th
Recovery Day -- Goal is to stay active.  If you are struggling to do this on your own come to the gym as a last resort and do some empty bar snatch work, mobility, rowing, etc.  Get moving/sweating for an hour or so -- Run, walk your dog, etc.

Thursday, May 15th
Prep Day:
1500m Row -- 5 Hard pulls per minute, rest is at a warm-up/conversational pace.

Outlaw Warm-Up - 45/35, 65/55 x 3 sets

Hang Squat Snatch - Warm-Up as needed and hit your two weights (3 for Jenny) for 2 or 3 sets.  If you make them both on the first two sets move on, if you miss you can do 3 sets if you want. 

Weight Feeling:
3 rounds:
a) Back Squat - 60% x 5 reps
b) Deadlift - Same weight as (a) for 5 reps
c) OHS - 3 Reps at 185/115 (135 for Jenny)
*No time on this, casual, just focus on setting yourself and moving very well, but feeling some heavier weights.*

Movement Prep:
3 Rounds:
2 SHSPU
3 Muscle-Ups
4 Hang Power Cleans (160/120)
5 Wall-Balls
6 Box Jumps
8 KBS
10 Air-Squats
30 Double Unders
Rest 3mins