May 5 - 8, 2014

Day 1
Lift
A. Front Squat
4 x 3 (Use 95% of 1 RM weight for all 4 sets)
1 x AMRAP @ 65% of 1 RM

B1. Glute Ham Raise 4 x AMRAP (Max 10)
B2. Pull Throughs 4 x 20

Conditioning
EMOM 20 Minutes
(If unsuccessful in a round, take the next round off and join back in)
8 Squat
8 Lateral Box Jumps
1 Burpee

Day 2
Lift
A. Push Jerk or Split Jerk
4 x 3 (Use 95% of 1 RM weight for all 4 sets)
1 x AMRAP @ 65% of 1 RM

B1. Close Grip Bench Press 4 x 5-7
B2. Plate Squat Press 4 x 15

Conditioning
EMOM 15 minutes total time
Even Minutes
8 Wall Ball Shots
8 Toes To Bar
Odd Minutes
16 Box Jumps
8 Pull Ups

Day 3
Lift
A. Deadlift
4 x 3 (Use 95% of 1 RM weight for all 4 sets)
1 x AMRAP @ 65% of 1 RM

B1. Power Shrug*Power Clean 6 x 1*1
B2. 30 sec hollow rock

Conditioning
3 Rounds for time
200 m run
20 Jump Squats
20 Back Extensions
rest 1 min

Day 4
Lift
A. Bench Press
4 x 3 (Use 95% of 1 RM weight for all 4 sets)
AMRAP @ 65% of 1 RM

B1. Thruster 4 x 5
B2. Depth Jump for height 4 x 6

Conditioning
3 Rounds for max points
1 min AMRAP per station
No transition time to move from station to station
1 min rest between rounds (not exercises)
DB Swings (40/25)
Hand Release Push Ups
Row for Calories
Knees to Elbows
Barbell Lunges (55/35)

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