061322-061722

Monday (June 13th)

Strength:

Back Squat

4x4 Reps @75% of 1RM

Compete:

10:00 EMOM

3 Power Snatches @65% or 1RM power snatch

5 Lateral burpees over the bar

*Same minute

**If you fall off pace then complete 10 rounds for time resting 0:20 after each round.

Train:

10:00 EMOM

3 Power Snatches @55% of 1RM power snatch

5 Lateral burpees over the bar

Tuesday (June 14th)

Compete:

6 Sets

5 Muscle Ups

10 Db Snatches @70/50lbs

15 HSPU

*New set every 4:00

Train:

6 Sets

8 Pull-ups

10 Db Snatches @50/35lbs

15 Hand Release Push Ups

*New set every 4:00

Wednesday (June 15th)

Strength:

Power Clean

6x3 Reps @77% of 1RM power clean

Compete:

12:00 AMRAP

12 Front Squats @115/85lbs

12 TTB

30ft HSW

Train:

12:00 AMRAP

12 Front Squats @95/65lbs

12 Knee raises

2 Wall Walks

Thursday (June 16th)

Compete:

3 Rounds For Time:

600m Run

45ft Double DB lunge @50/35lbs

500m Row

100 DUs

*Rest 3:00 after each round

Train:

3 Rounds For Time:

300m Run

50ft Double DB Lunges @35/20lbs

400m Row

150 Single Unders

*Rest 3:00 after each round

For Quality:

5-10-15-20-25-30 second L-Sit Hold

Friday (June 17th)

Strength:

Deadlifts

4x3 Reps @78% of 1RM

Compete:

For Time:

3000m Row

Then

4 Rounds of:

15 Box Jump Overs 24’/20’

10 Strict Pull Ups

*25:00 Time Cap

Train:

For Time:

2000m Row

Then

4 Rounds:

15 Box Jump Overs

10 Ring Rows