Date: Friday, May 17th

Warm-Up & Mobility: coaches choice

Skill: 10 Butterfly Abmat Sit-up every :45sec for 6 minutes.

Strength: Towel Bench Press 3 x 3.  Warm up to approx. 70% of 1RM.  Increase weight each set and go for max reps up to 10 reps on the final set

Super Set: None

Conditioning: “serendipity”

2 Rounds For Time:

10 Bench Press (65/95/135) ( Rolling Start)

15 Ring Rows

20 Air Squats

20/25 Cal Row

30 Hollow Rocks

<Rest 5 Minutes and Repeat>

Guide: 3-5 min per cycle.

Scale Up: 105/155

Strict pull ups

Goblet squats 26/35

Coaching Notes: 5 minute rest between both cycles. Try and move quickly from movement to movement as you should be relatively fresh on both rounds. Make sure to stand up all the way on the air squats.

Cash Out: 5 min

12 wallball

12 dB hang snatch


18 Single arm db bench press 9/9

:30 L sit