Friday - May 16

Erg - 500m
 - 1:31.3

2-arm Swing
10 x 16, 20, 24, 32kg

OH Squat
10x 10, 15, 20kg

Deadlift
5 x 135, 225#
2 x 315#
6 x 2 @ 410# on 3:00 cycle

Fri. Squat
2 x 60, 80, 100kg
6 x 2 @ 109kg on 3:00 cycle

KB Snatch Set
 - 10 minutes @ 16kg
 - 1-arm switch
 - 20 rpm
 - WAYY easier today

Hangboard Entry Level – 10 minutes 
   (moved Large and Medium edge holds to Medium and Small edge holds respectively)
   (+ 1 pullup on each hold, each minute)

1st.                15 second hang – Jug

2nd.              1 pullup – Round Sloper

3rd.               10 second hang – Small Edge

4th.               15 second hang w/ 3 shrugs – Pocket

5th.               20 second hang w/ 2 pullups – Medium Edge

6th.               10 second hang – Round Sloper

5 knee raises – Pocket

7th.               4 pullups – Medium Edge

8th.               10 second hang – Small Edge

9th.               3 pullups – Jug

10th.           Hang as long as you can – Round Sloper

Removed Jump Rope, Sprints and Cleans to allow a forefoot bruise to better heal.