May 13 - 19

Monday:
PM:
[1] Deadlifts 3-3-3-3
315-335-345-345
[2] AMRAP 14 Mins:
- 4 Deadlifts @ 315lbs
- 12 Pushups, Chest 2 Floor
- 36 Double Unders
Time/Score:  8 Rounds @ 13:25. (I had to stop short because of an exercise recall... I could have gotten another 4 deadlifts and 2-5 pushups)

Tuesday:
AM:
[1]  4 Rounds 90% effort (untimed)
- Run 400m
- 20 Squats
- Run 400m
- 20 Pushups
(2 Miles, 80 squats, 80 pushups)
PM:
[1]  7X1 Hang Snatch – heaviest possible, rest 60 sec.
Score:
[2]  As a circuit:
- 5x2 3-Stop Snatch Pulls – heaviest possible, rest 60 sec. @165lbs
- 5x3 Tempo HBBS @ 80% – rest 60 sec. @275lbs x4, 285lbs x1
*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.
[3]  For time:
50 Double-Unders
30 HSPU (reg standard)
20 TTB
50 Double-Unders
20 HSPU
15 TTB
50 Double-Unders
10 HSPU
10 TTB
Time:  11:25rx

Wednesday:
PM:
[1]  Every 40 seconds for 4 minutes:
1 Power Snatch + 2 Behind-the-Neck Push Presses @ 80%
@135lbs
*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.
[2]  Every 40 seconds for 4 minutes:
2 (touch and go) Power Cleans + 1 Push Jerk @ 75%
@185lbs. 
[3]  For time:
Reps of 2-4-6-8-10
Power Cleans & Jerk @165
Box Jumps 30inch with 45lb hightemp plate on top
Row 200m after each round (2, 2, row, 4, 4, row,...)
Score: 17:27rx
[4]  Knee Jumps Skill/Strength:  95x3, 105x3, 115x3, 125x1, 135x1
[5]  Skill:  Triple Unders:  +3

Thursday:
AM:
[1]  7x1 Hang Clean & Jerk:  205, 205, 215, 225, 235, 235, 205
[2]  As a ciruit:
- 5x2 3-Position Clean Pull @235lbs
- 5x1 1 1/4 Front Squats @255lbs
[3]  4 Rounds for time:
- 5 Strict Ring Dips (I had to muscle up to start each 5 reps)
- 10 OHS @ 95lbs
- 25 Double Unders
Time:  4:29rx
[4]  Skill:  Triple Unders
- +11 total.  Did 2 sets of:  DU-DU-TU-DU-TU-DU-TU-DU

Friday:
Rest Day - Wing Bunker Exercise with light field gear on during 110 degrees out... then a BBQ.

Saturday:
PM:

[1]  Take 12 minutes to work up to atleast 80% Snatch – no more than 7 total reps.

Minimum Goal:  145 to 170lbs

Actual:  155lbs in Nanos

[2]  Take 12 minutes to work up to atleast 80% Clean & Jerk – no more than 7 total reps.

Minimum Goal:  195 to 225lbs

Actual:  225lbs in Nanos

[3]  For time:

Row 500m
9 Burpee MU
20 Push Press @ 115#
Row 500m
7 Burpee MU
15 Push Press @ 115#
Row 500m
5 Burpee MU
10 Push Press @ 115#

Time:  15:34  All Pushpresses UnBroken!

[4]  20 Rep HBBS

Weight:  255lbs

[5]  Triple Unders: Minimum is 10 reps.

Actual: 11 reps  (got 4reps in one sitting)

Sunday:

GOLF TRIP DUBAI!!!  Great day, came back sunburnt though, but well worth it.