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Wednesday May 6

General Warm Up Every 75 sec for 12 min 2x (Deadlift + Clean + Front Squat + Push Press + Back Squat) For Time: 800m 15 Lunges (45/25) 20 T2B 400m 15 Lunges (45/25) 15 T2B 200m 15 Lunges (45/25) 10 T2B Cash Out: Good Mornings 3x5, Hollow Body Hold 3x30, Superman Ext 3x10

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Monday May 4

General Warm Up Dynamic Warm Up Alternate between movements at 60 second intervals Front Squat 5x8 at 50% KB Swings 5x10 4 RFT 250m Row/200m 10 Pull Ups 20 Wallballs (20/14) Cash Out: Bench 3x5, Hanging Leg Raise 3x10

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Saturday May 2

General Warm Up Snatch Progression Every 75 sec for 12 min 2x(Hang Snatch + Snatch) For Time 10 HSPU 20 DL (225/155) 30 Pull Ups 40 KB Swings (24/16) 50 Box Jumps (24/20) 100 DU 400m w/ Sandbag Cash Out: Mobility

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