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Friday May 15

General Warm Up Dynamic Warm Up Alternate between movements at 75 second intervals Deadlift 4x10 at 50% Box Jumps 4x12 5 RFT 400m 15 FS(95/65) Cash Out: Band Pull 3x10, GHD Plank 3x30

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Wednesday May 13

General Warm Up Every 75 sec for 12 min Clean Pull + Clean + Pause Front Squat + Push Press + Pause Jerk 4 RFT 20 Cal Row 15 Box Jumps (24/20) 10 KB Swings (32/24) Cash Out: Good Mornings 3x5, Hollow Body Hold 3x30, Superman Ext 3x10

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Friday May 8

General Warm Up Dynamic Warm Up Alternate between movements at 60 second intervals Deadlift 5x8 at 50% Box Jumps 5x10 For Time 20 FS (95/65) 200m 20 STO (95/65) 200m 20 KB Swings (32/24) 200m 20 Burpee Pull Ups 200m Cash Out: Band Pull 3x10, GHD Plank 3x30

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