P
A. q(3:00) x 4
2-2-1 PC + PJ
Set 1: 70,75,80%
Set 2: 72,77,82%
Set 3: 75,80,85%
Set 4: 77,82,87%
*5 total CJ in a 3:00 window
F
A. q(3:00) x 4
3 position hang PC + 1 Jerk
*recovery bike with remaining time
B. q(4:00) x 8 in teams of 2
6-8 BMU or sPU
16 BJO
80’ double DB FR WL
16 BJO
6-8 BMU
*alternate rounds with your partner (4 rounds each)
A. FT, T(2):
50 Cal Echo Bike (1PW)
40 Box Jumps (1PW)
30 Synchro DB Snatch
20 Synchro Burpees
100 Cal C2 Bike (1PW)
20 Synchro Burpees
30 Synchro DB Snatch
40 Box Jumps
50 Cal Echo Bike
B. 3 sets:
15 Weighted HKR or 0:30 Weighted hollow hang
15 KB Side Crunches per side
Open Gym today (5/11) 11:30AM – 1PM
Regular classes are still running as scheduled
A. q(3:00) x 6
sPress
7-5-5-3-3-1
*70,75,80,85,85,90% of 1RM
B. FT [20] “Angie”
100 Pull-ups or 50 sPU
100 Push-ups
100 ABMSU
100 Air Squats
*Optional: Partition as needed:
2 Rds: 50 reps each rd (25 sPU)
5 Rds: 20 reps each rd (10 sPU)
10 Rds: 10 reps each rd (5 sPU)
