Week of May 18, 2025

Monday

Warm Up

3 Rounds: 10 Air Squats, 8 PVC Pass-Throughs, 6 OH Squats with PVC, 20s Hollow Hold

Strength

EMOM 90s x 8: 1 High Hang Snatch + 1 Hang Snatch + 1 OHS - same complex @ slightly heavier (add 5–10 lbs)

Workout

For Time (12-min cap): 21-15-9 of DB Snatch, Goblet Squat, Row Calories

Wednesday
Warm Up

3 Rounds: 10 Goblet Squats, 8 Band Good Mornings, 6 Jump Squats, 30s Plank

Strength

4x5 Speed Front Squats @ 65%

Workout

4 Rounds for Time: 10 Hang Clean & Jerks, 200m Run, 16 Russian Twists

Friday
Warm Up

3 Rounds: 10 Scap Pushups, 8 DB Floor Press, 6 Ring Rows, 10 Band Pull Aparts

Strength

5x4 Narrow Grip Bench Press @ slightly heavier

Workout

AMRAP 15: 10 KB Swings, 12 Walking Lunges, 30s Wall Sit, 8 Pike Pushups