Wednesday, 17 May

WARM UP

POWER CLEAN, 4 sets on 2:30

• 5 @ 50%
• 3 @ 60%
• 1 @ 70%
• Max reps @ 75%

STRICT PRESS, in 10 mins, build to a heavy single

“ROAD KILL”

3 rounds for time, time cap 20 mins

• 400m run
• 21-15-9 Thrusters RX 95/65 Scaled 75/45
• 500/400m row

***Additional Work***

GYMNASTICS CONDITIONING

4 rounds for time

• 100m sled push (light weight)
• 20 pistol squats
• 40% of Max bar muscle ups
• rest 2 mins

GRUNT WORK

For Time

• 50 kettlebell swings, 50 GHD Sit ups
• 50 kettlebell swings, 70 V-Ups
• 50 kettlebell swings, 90 AbMat Sit ups

*Kettlebell weight 53/35