062022-062422

Monday (June 20th)

Strength:

Back Squat

3 x3 Reps @80% of 1RM

Then

2x6 Reps @70% of 1RM

Compete:

5 Rounds for time:

9 Hang Power Snatches @95/65lbs

10 Burpees over bar

11 Box Jumps

Train:

5 Rounds for time:

9 Hang Power Snatch @75/55lbs

10 Burpees over bar

11 Box jumps

Tuesday (June 21st)

Skill:

4 Rounds For Quality:

50’ Sled drag

20 Sit Ups

Compete:

3 Rds For Time:

30 Wall balls

20 Chest to Bar

10 Deadlifts @275/185lbs

Train:

3 Rds For Time:

30 Wall balls

20 Chest to Bar

10 Deadlifts @185/125lbs

Wednesday (June 22nd)

Strength:

10:00 EMOM

3 Squat Cleans

*Should be T&G today!

**Use 60-70% of 1RM as a reference to pick the weight.

Compete:

4 Rounds For Time:

15 Cal Bike

15 Double DB Front Squats @70/50lbs

300m Recovery Jog

Train:

4 Rounds For Time:

12 Cal Bike

12 Double DB Front Squats @50/35lbs

200m Recovery Jog

Thursday (June 23rd)

Compete:

7 Rounds For Time:

1 Legless Rope Climb

7 SHSPUs

35 DUs

*18:00 Time Cap

Train:

7 Rounds For Time:

1 Rope Pull or 4 Strict Pullups

7 Double DB Strict Press

70 Single Unders

Skill:

3 Sets for Quality:

12 Romanian Deadlifts (with light barbell)

10 BB Curls

16 V-Ups

Friday (June 24th)

Strength:

Back Squat

-Build to a Heavy Double for today

Compete:

In a 10:00 Window perform

1000m Row

20 Burpee Box Get Overs @30/24”

In the remaining time max reps Muscle Ups

Train:

In a 10:00 Window perform

800m Row

20 Burpee Box Get Overs @24/20

In the remaining time max reps Toe to Bar/Knee raises