A. 15 Minutes to find Back Squat 1rm @ a strict 30X0 tempo rest 10 minutes then hit max reps at 85% of your 1rm @ a strict 30x0 Tempo, if you break tempo, terminate the set. B. 1 attempt at max unbroken push ups at 30X1 tempo 1 attempt at max unbroken pull ups at 30X1 tempo Note: If you cannot perform max push ups, perform a max set that is pretty at an incline If you cannot perform a max set of pull ups, perform lat pull down at a 30x1 tempo for a heavy 3 C. 15 minutes to find Heavy set of 8 for each leg in the Split Squat @ strict 3010 tempo rest 60-90 seconds between legs to ensure you feel recovered enough to perform the opposite leg D. 1x Max effort Sorenson test (GHD Hold) Note: You get 1 warning if your back positions falters, the second warning is a termination of set E. 1x Max Effort Side Bridge Left, 1x Max effort side bridge right rest 60-90 seconds between sides to ensure you feel recovered enough to perform the opposite leg

Max out day! Today's the day! Find a 1RM snatch. Find a 1RM C&J. Kick ass. The end.

A.  Snatch - 1 snatch every 1:30 x 8 rounds @ 80% of 1RM snatch B.  Back squat - 5x3@85% of 1RM C.  Teams of 2 alternating every 10 reps - OH KB/DB walking lunge x 100yds (increase weight from 5/18)

It's max out week! This is week 6 of the cycle, and Saturday you'll be finding a heavy single/1 RM! A. 3-position C&J - 5x1 - increase 5-10# from 5/16 B.  Front squat - 5x3@85% of 1RM FS C.  3 times through -- :30 max reps barbell roll outs, 1:00 rest, :30 max reps hang power cleans @70% of 1RM C&J, 1:00 rest. Try to maintain number of reps from 5/16!