May 25- June 1- The Training Plan Start

Thursday- May 25
3 rounds for time:
Run 400m
21 Burpees
15 Power Snatch, 95#

15:15

Friday- May 26
A. Snatch, 1RM
B. Cl & J, 1RM
C. FSQ, 1RM
D. DL, 1RM

A. 215
B. 265 (failed Jerk)
C. 325
D. 415

Saturday
For time:
5 Legless RC
10 RC
10 Strict Deficit HSPU's, 4.5"
10 Bar MU
15 Power Snatch, 135#
15 Power Clean to OH, 135#
15 Ring MU's
20 Strict HSPU's
20 CTB
30 Pull Ups
30 TTB
30 Ring Dips
30m HS Walk
50 GH Sit Ups
60 Pistols
60 Wallball, 20#
120 DU's

45:30
(40 min time cap- had 12 pistols, 10 GH Sit Ups, 120 DU's left)

Monday
A.M.
A. Muscle Snatch, 4 x 3
B. High Hang Snatch, tough single
C. Squat Snatch, 1/45 sec for 20 reps w/ 2 sec pause in catch @ 95% of B

A. 95, 105, 105, 105
B. 195#
C. Done @ 185#

P.M.
Murph w/ 20# body armor (20 rounds of 5/10/15)
40:10

Tuesday
A.M.
Row/Bike 35 min @ 130HR
+
10 min EMOM
1st- 1 Legless RC
2nd- 7 Strict Toes to Bar
+
10 min EMOM
1st- 15 sec Ring Support Hold
2nd- 15 sec bottom of Ring Dip Hold

P.M.
A. Back Squat, 4 x 5 @ 75% (last one max -2), rest 4 min
B. Strict Press, 4 x 5 AHAP, rest 3-4 min
C1. Wtd Pull Up, 5 x 5, rest 1 min
C2. SL DL, 5 x 6/leg, rest 2 min

A. 275, 295, 295, 295 (10)
B. 115, 120, 125, 130
C1. 35, 53-->
C2. 115#, 125#--->