Thursday. 5.14.15

MOB: Full body rollout

WU: 5 Good Mornings. 5 BTN presses. 5 OHS. 5 High Hang Snatches.

REVIEW: Snatch.

S: Snatch. 15 minutes to find a new 1RM.

C: For time:

Accumulate 2:00 in an OHS BB sit.


30-20-10 reps for time of:
AKB swings 70/53

C2B pullups

Post total time to board.

LIII: :90 – :60 – :30 of C2B pullups

LII: Weight of choice. Sub of choice.

LI: Weight of choice and sub of choice at LIII’s pullup rep scheme.

PWMOB: Lax ball in C/S/B/Forearms. Stretch shoulders. Hip flexors on wall.


S: 5 rounds. Every 3:00 6 KB or DB snatches per arm + 5 slam balls with 40# ball.

C: Same.

Advanced: Ring or Bar MU (no press out, work on transitions)

Endurance: 53/35. Strict Pullups.


S: Easy Row.

C: Same at subs of choice.

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