May 18th & 19th

Wednesday

AM

A. Walk-in Box Jump, 1 tough rep every 30 sec x 10 total reps

B. Back Squats @ 20X1, 5 reps @ 75% RM x 5 sets, 3 min

C. 2 Ring Muscle-ups + 2 Strict Ring Dips per min x 10 mins

D. 15 min EMOM:

1st - 30 sec left arm farmer carry @ 32kg KB - use straps for grip

2nd - 30 sec right arm farmer carry @ 32kg KB - use straps for grip

3rd - AMSAP L Sit on Rings -

A. 42"

B. @203#

C. completed

D. completed, L sits like 15 sec give or take 3 sec

8

PM

30 min @ moderate effort:

200m Run

5 right arm TGU @ 16kg

200m Run

5 left arm TGU @ 16kg

200m Run

10 burpees - no jump @ top

4 rd + 5TGU

8

Thursday @ Catalyst

Tall Clean, 2 reps per min x 6 mins - start lite, end @ moderate

+

Clean. Front Squat. Split Jerk, 1.1.1 x 9 sets, rest as needed - 3 sets @ 70kg, 3 sets @ 75kg, 3 sets @ 80kg

+

Above Knee Hang Snatch High Pull. Above Knee Hang Muscle Snatch, 1.1 per min x 10 mins - 5 sets @ 40kg, add a bit from there

+

Snatch Pulls, 3-3-2-2-2, rest as needed - 3’s @ 80kg, 2’s @ 85kg, reset b/t reps

+

Weighted Front Bridges, 20 sec heavy per min x 10 mins

completed everything as written

8