Thursday - May 4

Strength/Accessory Work (choose one or the other)

General Fitness

3 sets of:

*1- Turkish get-ups x 6 reps (3 each arm)

*rest 45 seconds

*2- 100m farmer carry

*rest 45 seconds

*3- Bulgarian Goat Bag Swings x 10 reps (3 sec. back)

*rest 45 seconds

*4- Plank hold x 60 seconds

*rest 45 seconds

Performance

E2MOM for 10 sets:

*Power clean x 1 rep (build to today’s max)+

WoD (choose one or the other)

Option 1:

8 min AMRAP

*10 dips

*10 MB sit-ups

*20 kb swings

Option 2:

9-7-5

*Power Cleans (185/135)

*Muscle-ups

Group Cool-down

*Foam roll

*Stretch and hold for 60 seconds each: low back, shoulders, hamstrings

*Socialize

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