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Optional AM Aerobic Work:
30 min. Z2 Airbike:
every 2:00 get off and complete 4 Turkish Get-ups 2/1.5

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A.  Power Clean + Hang Power Clean Below Knee + HPC above knee
Max, then -10% x 2 sets

B.  Front Squat
3RM, then 2 x 3 @ -10%

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AMRAP 18 of:
10 Power Snatch* 115/75
15 Burpee-over-the-Box (24/20)
20 Power Snatch 95/65
15 Burpee-over-the-Box
30 Power Snatch 75/45
15 Burpee-over-the-Box
20 Power Snatch 95/65
15 Burpee-over-the-Box

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Couch Stretch

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AM or PM optional Aerobic:
60 min. Hike or YOGA
of your choice. Can be before or
after

A.  Deadlift
Heavy Single!

B. Strict Press
2RM, then -10% x 2+

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Main Site 5/5/17
50-40-30-20-10 reps for time of:
Wall-ball shots, 20-lb. ball
Box jumps, 24-in. box

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MOBILITY

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Optional AM Aerobic:
30 min. Z2 Airbike:
every 2:00 get off and complete 4 Turkish Get-ups 1.5/1

+

A.  Power Clean and Jerk
3RM, then -10% x 3

B.  Front Squat
3RM

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“Squeaky”
AMRAP 15 of
400m Run
8 Hang Squat Snatch (75/45)
12 Overhead Squat

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3 Rounds of:
80m Suitcase Carry Left
80m Suitcase Carry Right