Monday 5/1/2017
1. Power Snatches triples #105,135,145,155,165,165,165
2. Snatch Pulls 4×3 #205
3. Back Squats: 275×5, 292×1, 275×5, 302×1, 275×5, 310×1
4. For Time:
21 Thrusters #115 + 21 Kettlebell Swings #70 + 400m Run
15 thrusters + 15 KBS + 400m Run
9 thrusters + 9 KBS + 400m Run | 11:54
5. Accessory Circuit: Bent BB Row #115 3×12 + DB Bench x12 #50’s, 60’s, 70’s

Tuesday 5/2/2017
1. Pause Split Jerks | #165×3, 195×3, 195×3, 225×2, 225×3
2. Overhead Squats 5×5 | #115,145,175,195,215
3. EMOM for 10 Minutes
ODD 5 Kipping HSPU 4″ Deficit #10 Weight Vest
EVEN 4 Muscle Ups #10 Weight Vest
4. 4 minute AMRAP
27 cal row
27 burpees to 6″ target
27 chest to bar pull-ups | 1 round + 1 rep
rest 4 minutes
4 minute AMRAP
21 cal row
21 burpees to 6″ target
21 toes to bar | 1 round + 20 reps
rest 4 minutes
4 minute AMRAP
15 cal row
15 burpees to 6″ target
15 pull-ups | 1 round + 33 reps

Wednesday 5/3/17
1. Deadlift 5-3-1 | #205×5, 275×5, 325×5, 355×3, 405×1 no belt
2. 3 rounds for time:
15 cal bike
10 power snatches #95
5 Dball ground to over shoulder #150 | 8:51
3. Not For time:
500m Run + Peg Board
400m Ski erg + 10 bar muscle ups
500m Run + 20 GHDSU
400m Ski + 40 GHD Back Hip extensions

Friday 5/5/2017
40 minute AMRAP
12 burpees
9 hang power cleans #95
18 wall ball shots
200m Run with #35 sandbag | 10 rounds + 39 reps

Weekend: spent my time in Arizona pursing my hunter safety class to get a bonus point.
$400 airfare
$130 hotel
$130 car rental
Expensive, but worth it!

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