Thursday, 5-18-17

With a Partner, Complete: 100 Box Jumps – 20/24 100 Pull-ups 100 Wallballs – 14/20 9ft/10ft 100 Burpees 1000 Meter Run *Partners may work on the first two movements at the same time (Box jumps and Pull-ups), but they cannot be on the same movement at the same time. One partner may work on pull-ups…

Strength: Deadlifts: 6min Emom 5 @ 70-80%   15 MINUTE ASCENDING LADDER 1  THRUSTER 155#/115# – 30 D/U’s 2  THRUSTERS – 30 D/U’s CONTINUE INCREASING REPS BY ONE, D/U’s STAY THE SAME

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Strength: 10 Min EMOM 2 Back Squats start @ 60% 1RM and build Every :20 for 5 min 2 Power Cleans @50 % 1 RM Power Clean 20 min EMOM 1- 15 Wall Balls 20/14 2- 12 Push Ups 3- 5 Ring MU or 7 BMU ( 5 C2B 5 Dips) 4- 20 Hollow Rocks

Muscle snatch 1-1-1-1-1 reps Power snatch 3-3-3-3-3 reps Snatch 5-5-5-5-5 reps

There are 10 work intervals. Each work interval has a 2 minute cap. Take 2 minutes rest between each work interval. Start at #1 and end on #10. Your score is the “max reps” portion from each interval. One weight for all movements. Interval #1: 10 Thrusters 135/95 Max reps Pull-ups Interval #2: 2 Rounds…