Row 500m
40 air squats
30 sit-ups
20 push-ups
10 pull ups

150 min
Warm up for 20 min

1.Gymnastics
A. HS Walk practice for 15 min
- 30 m

B. BMU practice for 20 min
- HTB 3 x 1
- BMU 1 3 3 3 4

C. BMU speed:
Every 2 minutes for 4 rounds:
20 s. ME Bar muscle ups
- 4 4 4 4 reps
- Total of 30 BMU

2.Weightlifting
A. Power snatch
- Build to heavy set of 5 touch and go

B. Every minute on the minute for 7 minutes:
5 Power snatches @ 80% of A)
- 35 kg

3.Strength
A. Back squat
- 6 x 2 @ Same weight as last week
- Rest 2-3 min
6 x 2 x 80 kg

4.Conditioning - not done

5.Accessory - not done

2x power clean (jerk on second)- 75 pounds

50 situps= 1:42

PR on clean 175#
Squat 3x225

30 on, 30 off x 20 rds
2978 m
-tough, good workout...butt burning by end

A. Press 2-2-2 rest 2 min
B. Push Press 3-3-3 rest 2 min
C. Push Jerk 4-4-4 rest 2 min
+
7 Rounds
PC TnG x 5 (start at 135lb and build) rest 10 sec
AMRAP UB T2B
rest 1 min

A. 115, 135, 155
B. 155, 185, 205
C. 185, 205, 225
+
135 (21)
155 (12)
165 (12)
175 (12)
185 (12)
195 (10)
205 (10)

6 Rounds (70%)
1k row
rest 1 min

3:55
4:01
3:56
3:58
3:56
3:53

3' AMPRAP - 94
2' break
6' AMRAP - 122
2' break
9' AMRAP - 210

20 Squats
20 Sit Ups (40)
38 Double Unders (78)
20 Wall Balls (98)
20 Burpees (118)

Front Squat 3-3-3
Push Press 3-3-3

135-155-170
135-145-155

1. Warmup
   3 Rounds
   10 Pushups
   10 Ring Rows
   10 Jumping Jacks
   10 Air Squats

2. Bench
   10 Min to establish 3RM
   10 Min to establish 10RM

3. 5 Rounds for reps
   1 min pushups
   1 min ring rows
   1 min ab mat situps
   Rest

4. Rehab x2