060721-061121

Monday 060721

STRENGTH:

Squat Snatch 2 @50% 2 @60% 2 @65% 2 @70% 2 @75% *work up in doubles Then 5x1 Squat Snatch @75% or above

WORKOUT: For Time: 45/40 Cal Bike 100ft Double DB Walking Lunge @50/35s 15-12-9 Bar MUs *bike and lunge before each set of BMU

Tuesday 060821

STRENGTH:

7 Sets of:

1 Hang Power Clean

1 Power Clean

1 Push Jerk

@75% of 1RM Power Clean and Jerk

Rest 1:00 bt sets

*Stay at the same weight for all sets.

WORKOUT:

5 Rounds For Time:

50 DUs

7 Push Jerks

25 Sit-Ups

*Weight for the push jerk should be something challenging but UNBROKEN

**Suggest around 70% of 1RM Push Jerk

Wednesday 060921

STRENGTH:

7 Sets:

1 Power Snatch

1 Squat Snatch

@70% of 1RM

*Rest as needed bt sets

**Same weight for all sets

WORKOUT:

10 Rounds For Time:

1 Legless Rope Climb

4 Strict HSPUs

6 DB Snatches @50/35lbs

Thursday 061021

WORKOUT:

5 Rounds For Time:

400m Run

1:00 Rest

30/25 Cal Bike

1:00 Rest

Friday 061121

STRENGTH:

Movement of the month re-test!

1RM Squat Snatch

WORKOUT:

10 Rounds For Time:

300m Row

6 Strict Pull-ups

Rest 1:00 bt rounds