Wed May 6

Train/Move
5 Min AMRAP:
30 Double-unders
3 x 15’ HS Walk (or 6-8 Wall Walks)
30 Double-Unders
5 Deadlifts @ 315/225 (max 75%)
Directly Into…
5 Min AMRAP:
30 Double-unders
5 Wall Walks
30 Double-Unders
5 Deadlifts @ 225/155 (max 60%)

Warm-up
20/15 Calorie Machine
10/10 Banded Ext. Rotation
10 Banded Pull-aparts
16 Lunges + Twist
10/10 Front Rack Opener
5 Front Squts
5 Cleans
5 Push Press

Strength/Skill
Every 1.5 Min x 6 Sets:
1 Clean + 1 Front Squat + 1 Jerk
Build to 80%

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Stimulus
Strength/Skill: start around 50% and then build across the six sets. Options for the jerk are a push press, push jerk, or split jerk

Train/Move: a total of 10 minutes of work (no rest between the AMRAPs), with the second 5 minute AMRAP having “easier” wall walks and deadlifts

Wednesday Weightlifting
Back Squat : 4 @ 73%, 4 @ 78%, 4 @ 83%, 4 @ 86%

Hang Power Snatch : 3 @ 60%, 3 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 80%

Clean + Front Squat + Jerk : 1 @ 53%, 1 @ 63%, 1 @ 73%, 1 @ 78%, 1 @ 83%, 1 @ 88%, 1 @ 88%, 1 @ 88%

Strict Press : 4 @ 73%, 3 @ 78%, 2 @ 81%, 1 @ 84%, 1 @ 87%, 1 @ 90%

Push Press : 4 @ 73%, 3 @ 78%, 2 @ 81%, 1 @ 84%, 1 @ 87%, 1 @ 90%