Monday – 05/03:
Strength:
E2MOM x5
5 back squats @80% or AHAP
*sets are across.
“Quadratic Formula”
AMRAP 15
18/15 Calorie Row
15 Box Jump Overs (24″/20″)
12 Toes To Bar
9 Double Dumbbell Front Squats
Dumbbells- 50 / 35 lb
*cal pace goal 1000/850+ cal/hr. Mod kipping leg raise. Front squats doable unbroken.
Tuesday – 05/04:
Primer:
EMOM x 6
Deadlift + hang pwr clean + push jerk
*build to heavy
“Handle With Care”
AMRAP 15:
30 Double-Unders
15 Deadlifts
30 Double-Unders
15 Hang Power Cleans
30 Double-Unders
15 Push Jerks
Barbell – 115 / 85 lb
*mod 2x singles. Barbell work doable in at least sets of 5’s.
Wednesday – 05/05:
Strength:
E2MOM x 5
3 front squats
*start at 70% and build to heavy
“3 O’Clock Somewhere”
AMRAP 3
21 Power Snatches 95 / 65 lb
21 Burpees
21/18 Calorie Assault Bike
Rest 3:00
AMRAP 3
15 Power Snatches 115 / 85 lb
15 Lateral Barbell Burpees
15/12 Calorie Assault BIke
Rest 3:00
AMRAP 3
9 Power Snatches 135 / 95 lb
9  Barbell-Facing Burpees
9/7 Calorie Assault Bike
Thursday – 05/06:
TBD
Friday – 05/07:
Strength:
E2MOM x 5
3 back squats
70-75-80-85-90%
“Knuckle Ball”
AMRAP 15:
60 Double-Unders
30 Wallballs 20 / 14 lb
15 Deadlifts 275 / 185 lb
*mod plate hops for DU. Wallballs doable in 10’s. Deadlifts doable in at least sets of 3’s.
Saturday – 05/08:
“A Thousand Words”
For Time (25 Min Time Cap):
1,000/800m Row
30 Bar Muscle-Ups
10 Rounds of “Macho Man”
Barbell – 155 / 105 lb
1 Round of “Macho Man”:
3 Power Cleans
3 Front Squats
3 Push Jerks