May 15 - 19, 2017 | "Weekly Programming:

Monday, May 15, 2017
Skill:
Back Squat 5x5 at 80% 1RM
WOD:
12 Minute AMRAP
~5 Wall Ball 20/14
~3 Handstand Pushups
~1 Power Clean 225/125

Tuesday, May 16, 2017
Skill:
Bench Press 8-6-4-2-1
WOD:
"Nancy"
5 rounds
~400 meter run
~15 Overhead Squats 95/65

Wednesday, May 17, 2017
Skill:
In 20 minutes, work up to your heaviest complex of:
~4 Snatch Grip Deadlift
~3 Hang Power Snatch
~2 Overhead Squats
~1 Squat Snatch
WOD:
12 Minute AMRAP
~2 Squat Snatches 135/85
~20 Situps
~200 meter run

Thursday, May 18, 2017
Skill:
Clean - work up to a heavy single
WOD:
21-15-9
~Burpees Over the Box
~Chest to Bar Pullups

Friday, May 19, 2017
Chipper:
~100 Double Unders
~5 Handstand Pushups
~10 Deadlifts 225/155
~15 Box Jumps 24/20''
~50 Situps
~25 Wallballs 20/14
~30 Kettlebell Swings 53/35
~25 Wallballs 20/14
~50 Situps
~15 Box Jumps 24/20''
~10 Deadlifts
~5 Handstand Pushups

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