May 27 - June 2

Monday:
PM:

[1]  4 rounds for time
15 wallballs
15 GHD situps
Time:  5:20 Unbroken

[2]  5 rounds for time
20 double unders
3 snatches @135 (each rep perfect)
10 burpees
3 snatches
Time:  15:38rx.

[3]  Not for time:
5-4-3-2-1
Muscle Ups
Overhead squats with 3 sec pause @135

Tuesday:

PM:

[1]  10X1 Hi-Hang Snatch – heaviest possible, rest 60 sec.
Goal *completed*:  115, 115, 115, 125, 125, 125, 135, 135, 135, 145
[2]  As a circuit:
- 5X2 3-Stop Snatch Pulls – heavier than last week, rest 60 sec.  @195lbs
- 5X5 Tempo HBBS @ 70% – rest 60 sec. @255lbs
*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.
[3]  Four sets for times of:
Row 500 Meters
50 Double-Unders
20 Toes to Bar
Rest 4 minutes
Round Times: 3:29, 3:20, 3:32, 3:34

Wednesday:
PM:
[1]  Every 40 seconds for 4 minutes:
1 Snatch (full) + 1 Heaving Snatch Balance + 1 OHS @ 70% @125lbs
[2]  Every 40 seconds for 4 minutes:
1 Clean (full) + 1 Push Jerk + 1 Split Jerk 70% @165lbs
*Notes: These should both be completed as a complex, without dropping the bar between movements.
[3]  For time:
15 Burpee Over-the-Box Jumps 20″
15 Power Cleans @ 135lbs
15 Burpee Over-the-Box Jumps 20″
30 Front Squats @ 135lbs
15 Burpee Over-the-Box Jumps 20″
15 Jerks / Push Press @ 135lbs
15 Burpee Over-the-Box Jumps 20″
Time:  10:54x

Thursday:
AM:  Basketball
PM: 
[1]  10X1 Hi-Hang Clean + 1 Jerk – heaviest possible, rest 60 sec.
Goal: 185, 185, 185, 195, 195, 205, 205, 215, 215, 225
[2]  As a circuit:
- 5X2 3-Stop Clean Pulls – heavier than last week, rest 60 sec. @225lbs (kept losing grip, so went down in weight from 285...need straps for this)
- 5X5 Front Squats @ 70% – rest 60 sec. @225lbs
[3]  For time alternating between:
Reps of 10-9-8-7-6-5-4-3-2-1 of HSPU
Reps of 1-2-3-4-5-6-7-8-9-10 of Front Squats from floor @ 135lbs
Time: 15:18rx
[4] 6 OH walking lunges @ 135lbs

Friday:
Rest Day/ Recovery.
[1]  Row 2k at 50-60% effort.  Time:  8:13mins
[2]  45 mins of Solid Mobility:  Barbell Quad Smash, Trap Smash, Couch Sit, Bands, etc...

Saturday:
[1]  EMOM WOD:  turned into sets of 3 rounds...
Every 60 Secs for 3 rounds do 1 set:
-4 Squat Cleans + 4 Front Squats @ 185lbs
Rest 1 Min
Every 60 Secs for 3 rounds do 1 set:
-3 Squat Cleans + 3 Front Squats @ 185lbs
Rest 1 Min
Every 60 Secs for 3 rounds do 1 set:
-2 Squat Cleans + 2 Front Squats @ 205lbs
Rest 1 Min
Every 90 Secs for 4 rounds do 1 set:
-1 Squat Clean + 1 Front Squat @ 225lbs

Sunday:
[1]  For time:
10 Deadlifts (315/225 lbs)
20 Chest to Bar Pull-Ups
40 Wall Ball Shots (20/14 lb)
8 Deadlifts
16 Chest to Bar Pull-Ups
32 Wall Ball Shots
6 Deadlifts
12 Chest to Bar Pull-Ups
24 Wall Ball Shots
4 Deadlifts
8 Chest to Bar Pull-Ups
16 Wall Ball Shots
2 Deadlifts
4 Chest to Bar Pull-Ups
8 Wall Ball Shots
Time:  ???
[2]  Three rounds for time of:
20 GHD Sit-Ups
50 Double-Unders
Time:  4:52