15 May 18

Fitness
Performance
Push Up Series (LAST WEEK!!! Do your best!!!)
The following is a typical layout (could vary) complete 3 PUs per item unless you have GREAT PUs…

2RNFT
5/3 Regular (Tri-cep) PU
5/3 Wide PU
5/3 Regular PU
5/3 One Hand in Front, One in Back
5/3 Regular PU
5/3 Other Hand in Front, Other in Back
5/3 Regular PU
5/3 Diamond PU
5/3 Regular PU
5/3 Hands out in Front (start on elbows)
5/3 Regular PU

Metcon (AMRAP – Reps)
Review OHS and 1-Arm DB Snatch
Metcon (AMRAP – Rounds and Reps)
AMRAP12

200M Run
10 OHS (105,75)
200M Run
10-1-armĀ  DB Snatch (50,35 alternating)

Extra Credit
Pec Stretch
On a half roller, complete 3-30 sec holds on the pec stretch…see a coach for an exact description
Competitors
Deadlift (DL 6@70% 6@80% 3@90% 2@95%)

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