1/06

5 min @ 90%
5 pullup
10 push press
30 double unders
-rest 2 min x 2
+
5 min @ 90%
10 box jump (30″/24″)
15 pushup
20 walking lunge
-rest 2 min x 2
+
5 min @ 90%
15 squat
10 burpee broad jump
15 situp
-rest 2 min x 2

30/05

a. Hang Squat Clean tech
b. Power Clean; 1-2 reps; x4, rest 90 sec
c1. Deadlift @ 5031; 5 moderate reps; x4, rest 1:30.
c2. Weighted Ring Dip @ 30×0; 5-6 reps; x4, rest 1:30 min
d. 150 ABMAT situp (feet not anchored)

28/05

a. Snatch Balance; 2 reps; x4, rest 90 sec
b. Squat Snatch; 1-2 reps; x4, rest 90 sec (pause at bottom)
c1. High Bar Back Squat @ 20×1; 2-3 reps; x5, rest 2 min
c2. Weighted Muscle Up; 1 rep; x5, rest 2 min
d. Single arm kb front rack carry; 60 sec; x2, rest 90 sec between sides

23/05

a. Hang squat Clean Tech – pause @ bottom
b. Power clean; 2-3 touch and go reps; x4, rest 90 sec
c1. Romanian Deadlift @ 30×1; 4-6 reps; x4, rest 1:30
c2. Ring pushup @ 20×0; AMRAP; x4, rest 1:30 min
d. 50 toes to bar for time

21/05

a. Snatch Balance; 2 reps; x4, rest 90 sec
b. Squat Snatch; 2-3 tng moderate reps; x4, rest 90 sec (pause at bottom)
c1. High Bar Back Squat @ 20×1; 3-4 reps; x4, rest 2 min
c2. Muscle Up; AMRAP; x4, rest 2 min
d. Side Plank; 60 sec; x3, rest 45 sec between sides