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1:

3 RFQ: Tempo Banded Goblet Squats, Parallette Supported Single Arm Dumbbell Rows and Glute Bridge Dumbbell Floor Press

3 rounds for quality of: 8 Tempo Banded Goblet Squats, pick load 10/10 Parallette Supported Single Arm Dumbbell Rows, pick load 10 Glute Bridge Dumbbell Floor Press, pick load

Tempo Banded Goblet Squats- 3 secs down, 3 secs hold in the bottom

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2:

Snatch Push Press + Overhead Squat + Snatch Push Press + Overhead Squat : 1-1-1

Snatch Push Press + Overhead Squat + Snatch Push Press + Overhead Squat 1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

(1+1+1+1)x3

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3:

Snatch Balance : 1x1

Snatch Balance 1x1 Use the heaviest weight you can for the set.

Work up to a heavy single for the day.

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4:

Snatch Deadlift + Hang Snatch + Snatch : 1-1-1

Snatch Deadlift + Hang Snatch + Snatch 1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

(1+1+1)x3

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5:

Snatch Deadlift + Snatch : 1-1

Snatch Deadlift + Snatch 1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

(1+1)x2

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6:

Snatch : 1-1

Snatch 1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

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7:

In-the-Hole Front Squat + Pause Front Squat + Front Squat : 1-1-1-1-1

In-the-Hole Front Squat + Pause Front Squat + Front Squat 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

(1+1+1)x5 Work up to a challenging set. In between sets perform 30 secs of hollow hold.

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8:

Hollow Hold : 5x 30 secs

Hollow Hold 5x 30 secs Rest as needed between sets.

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Nothing assigned for May 20, 2019

Jerry

For time: Run, 1 mi Row, 2000 m Run, 1 mi U.S. Army Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Altitude High Opening (HAHO) training. He was assigned to Army USSOCOM, and was preparing for deployment to Afghanistan. He is survived by his wife, Molly; and sons, Chad, Cody, Chase and Connor.

*Keep a steady pace throughout. Finish the last 800m of the 2nd mile strong. Scales: Row = 75-100 burpees

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3 RFT: 400 m, Dumbbell Push Press and Toes-to-bars

3 rounds for time of: Run, 400 m 21 Dumbbell Push Press, pick load 12 Toes-to-bars

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Nothing assigned for May 20, 2019