Workout

For load:

Back squat
2-2-2-2-2-2-2

Workout

For time:

400m run
21 ring dips
400m run
15 ring dips
400m run
9 ring dips

Workout

Age Group Semifinals Event 1

For time:

50-calorie row
9 snatches, weight 1
50-calorie row
6 snatches, weight 2
50-calorie row
3 snatches, weight 3

Time cap: 20 minutes

♀ 115, 135, 155 lb (52, 61, 70 kg)
♂ 165, 195, 225 lb (75, 88, 102 kg)

Rest day or make-up day

Workout

Age Group Semifinals Event 2

As many rounds and reps as possible in 20 minutes of:

50 double-unders
10 chest-to-bar pull-ups
10 box jumps
10 strict handstand push-ups 

♀ 24-inch box
♂ 30-inch box

Workout

Age Group Semifinals Event 3

For time:

3-6-9-12 reps of:

Front squats
Muscle-ups

Time cap: 15 minutes

♀ 125 lb (56 kg)
♂ 185 lb (83 kg)

Workout

Age Group Semifinals Event 4

For time:

30 cleans 
30 toes-to-bars
30 thrusters 

♀ 75 lb (34 kg)
♂ 115 lb (52 kg)

Time cap: 10 minutes

Rest day or make-up day

Workout

27-21-18-15-9 reps for time of:
Calorie row
Ring push-ups

Workout

For load:

Every 2 minutes for 20 minutes of:
2 squat snatches

__________

Evening Schedule Change

Beginning Monday, May 6, the evening class schedule will change to 5:15 p.m. and 6:15 p.m classes.