A. BS 5@65%, 5@75%, ME@85%, 2×5@80-85%
*Compare to 5.7.18
**If you did more than 7 reps on 5.7.18 increase your projected 1RM by 10lbs and work off those percentages
B. For Time – 7min Cap
12-9-6 DL
300m Shuttle Run btwn rounds
*DL is heavy but UB
*300m shuttle is 50m down and back x 3, touch the line with your hand on each turn
A. Wgt/Strict Pull Ups 5×5
or
20 Eccentric Pull Ups
B. 4 sets
1min FR Lunges 75/55
1min Double Unders
1min Burpee Pull Ups
1min Rest
A. 5 sets Power Clean + Push Jerk
B. 21-15-9
Clean&Jerk 135/95
Box jump overs
A. Pause FS 5×4
*5s pause on first rep
B. 5 sets 40s Work/20s Rest
Cal AB
DB Snatch 50/35
Box Jump Overs 24/20
A. For Time
20 Power Clean 135/95
50 Dubs
20 TTB
50 Dubs
40 DL 135/95
50 Dubs
40 HSPU
50 Dubs
20 PC
50 Dubs
20 TTB
B. Mobility
Banded Hamstring Stretch
Pigeon Stretch
A. EMOM 10
1 Power Snatch + 3 OHS
C. EMOM 12
Odd: 15-20 Wall Ball
Even: 15-20 KB Swings 70/53
*Choose load and rep scheme (no less than 15) that allows you to complete each set unbroken for at least the first 6mins
