Tuesday, 5-15-12

Strength: Every 90 sec for 5 sets Push Press 5@70% 5@75% 3@80% X3 12 min EMOM 1:1-4 Strict M/U’s or 10 Dips 2:10-15 Push Ups 3:20-25 weighted sit ups 35/25 10 min AMRAP 10 Burpees 20 KBS 70/53 30 Air Squats

E2MOM for 12 min (6 sets) 1 Muscle Snatch + 1 Power Snatch +1 Hang Power + 1 Hang Sq. Snatch *Build if you can, or just work light technique* 16 min AMRAP 21 Box Jump Overs 30″/24″ 14 T2B 7 Sq. Snatch 155/105

Strength 3×10 Deadlift Must be unbroken WOD 18 min AMRAP 500m Row (400m Run if you want) 21 KBS 53/35 12 Pull-up

Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday. Deadlifts 10 @ 55% 10 @ 65% 6 @ 75% 8 @ 80% 6 @ 85% 4 @ 90% of 1RM 5RFT 5 Snatches 135/95 10 KBS 53/35 50 D/U’s 20 min CAP

Strength: 10 min EMOM Power Cleans 3 @ 70-80% Every minute on the minute for 15 minutes. Alternate between: 20/15 Calorie row 15 Overhead squats 95#/65# 9 Burpees

Strength: Snatch 10×1 start @ 60% and build Deadlift 6×5 start @ 70% and build 12 Min EMOM EVEN- 20/15 Cal Row ODD- 15 Wall Ball 20/14