Active Recovery- 30:00 minute walk/light jog/ spend time with family.

Rebecca

3 Sets of
40 Heavy DB Snatch
40 GHD Situps/Situps
40 Calorie ECHO Bike
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Jason

5 Rounds for Time
5 Power Cleans #185/#125
10 Lateral Burpees over the bar
*Time Cap 5:00 Minutes

Accessory Work
5 Sets
10 Floating RDLs
10/10 Banded Hamstring Curls
1:00 Plank Holds
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Carol

AMRAP in 20:00 Minutes
400m Row/Run
100 Double Unders
800m Row/Run
100 Double Unders
1200m Row/Run
100 Double Unders
1600m Row/Run
100 Double Unders
Etc….
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Ken

Part 1. Clean Complex
Every 2:00 Minutes for 10:00 Minutes (5 Sets) perform the following:
2 Deadlifts+ 1 Below the knee hang squat clean

Part 2. For Time: 27-21-15-9
Calorie ECHO Bike
Double DB Power Cleans 50lbs/35lbs
*Females Calories (23-17-12-6)
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Madeline

Part 1. Strict Press
Every 1:30 for 9:00 Mins (6 Sets): 1 Rep- Build to a heavy 1RM
-followed by-
2 Reps@80% *of what you lifted in part 1
2 Reps@ 80% *of what you lifted in part 1.

Part 2. 4 Sets of 2:00 Mins on/ 2:00 Mins off
2 Rope Climbs
10 Handstand Pushups
Max Calorie SkiERG
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Andrew

Part 1. Back Squats
2 Reps@ 65%
2 Reps@ 75%
2 Reps@ 85%
2 Reps@ 87.5%
2 Reps@ 87.5%
2 Reps@ 90%

Part 2. AMRAP in 10:00 Minutes
50ft DB Walking Lunges 50lbs/35lbs
12- 25ft Shuttle Runs
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Happy Mothers Day to all of the Strong CFD Women
Active Recovery- 30:00 minute walk/light jog/ spend time with family.

Jessica

In Teams of 2 complete 5 rounds each of the following:
Partner 1:
4 Sandbag Cleans (150/100)
50ft Sandbag Carry
4 Burpee Box Get Overs
50ft Sandbag Carry
Partner 2: Max Calories on BikeErg
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Beth

Part 1. Strict Press
Every 1:30 for 9:00 Mins (6 Sets)build to a 2RM

Part 2. AMRAP 15:00 Minutes
18/14 Calorie SKI/ROW/RUN
10 Handstand Pushups
18/14 Calorie SKI/ROW/RUN
5 Wall Walks
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