Monday, May 18


5 mins of double/triple under practice.

10 jumping pull-ups

10 kipping pull-ups

5-10 strict pull-ups

Hold bottom of squat for 1 minute (wide and narrow)

10 Pass throughs with PVC

10 OHS with PVC

10 pistols

Burgener warm-up with Snatch grip


Wendler lift and Oly Lift Technique:

Squat Snatch (1x floor) – 5 sets x 1 rep x every 90 seconds. Work up to a max for the day.


Squat 5×75%, 3×85%, 1×95% + reps



5 rounds for time of:

11 back squats

7 burpee pull-ups

40 Double unders


L1- choose weight/pull-up mod

L2- 135/85lb

L3- 185/135lb/Strict burpee pull-ups


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