Touch

Glow 5.2

A.  Power Clean 1x2 @ 190#, 2x1 @ 205# - 215#, 1x2 @ 190#
B.  Power Snatch 1x3 @ 140#, 1x2 @ 150#, 1x1 @ 160#, 1x3 @ 140#
C.  Clean Pull 2x3 @ 190#, 2x2 @ 205#, 2x1 @ 225#
D.  Snatch Balance tech w/ PVC/BB
E.  Front Squat 1x3 @ 230#, 1x2 @ 245#, 1x1 @ 260#, 1x3 @ 230#

Aux

4 Rounds:
GHD Situps x 15
Valslide Pikes x 12
Side Plank under to extension w/ 10# DB x 10 ea
Parallette Shoot Throughs (no pushup/dip) x 10

GH Raises 1x20 @ BW

Linda

10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
DL, 300#
Bench Press, 200#
Power Clean, 150#
33:58

Touch

Maggotfest - May 17, May 19, May 20

4 games
Thurs 5/17 @ 6:45pm
Sat 5/19 @ 11:10am, 2:50pm
Sun 5/20 @ 1:00pm

Durability

2k Row
Forward/Reverse Sled Drag
Banded Sprint Steps

Yoga + Yoga Core

Yoga

Str/Sta

SL Banded Hip Thrusts
Hip Flexors
Pedal Wheels
Neck

Heavy TGUs - 1 rep per side @ 53# - 62# - 70#

4 Rounds AFAP:
5 Trap Bar DL @ bar + 90#
100' Trap Bar Farmer Walk @ bar + 90#

Metcon

6 Rounds:
10 KB Goblet Squats, 1.5 pood
24 KBS, 1.5 pood
14 Burpees
CAP = 26 mins
Advanced = 15:30 mins
15:25

Yoga

Str Sta

BB Hip Thrusts 2x20 @ 225#, 2x15 @ 315#
Reverse Hypers 4x10 @ 180#

5 Rounds, each AFAP:
6 Burpee Pullups
30 sec Air Dyne hard
Rest 1-2 mins between rounds

Supine Banded Stir the Pots 3x10, each way each side
Ab Wheel 3x10

Str

HBT Front Rack March w/ 25# per side 4x10 ea

HBT Back Squats
45# per side 1x10
70# per side 3x8

Leg Board

Metcon

5 RFT:
40 DUs
5 DBall Cleans, 100#
6:54

Glow 5.1 + Str/Sta

SL Glute Bridges w/ Banded opposite Straight Leg Hip Flexion hold
Peterson Step-Ups

A.  Hang Power Snatch 2x2 @ 140# - 150#, 1x1 @ 160#, 1x2 @ 140#
B.  Power Clean 1x3 @ 190#, 1x2 @ 205#, 1x1 @ 215#, 1x3 @ 190#
C.  Jerk 1x2 @ 180#, 2x1 @ 190# - 205#, 1x2 @ 180#
D.  Row Machine 3x12 @ 75#

5 Rounds:
2 Back Squats @ 275#
30 yard sprint
*Rest 1 min between rounds
*Quick transition to sprints

Nordics - Eccentric & Returns
SL stand w/ partner perturbation