061118-061518

Monday 061118

3 Rounds

30 Banded Tricep Push Downs

15 Ring Dips/ Box Dips

5 HSPU

MetCon

5 Rounds of “Cindy” 30 Overhead Squats (135/95) 1,000 Meter Row/ 800 Meter run

Tuesday 061218

Strength

Deadlifts

5X5

21-15-9 Deadlifts (225/155) 400 Meter Run

Wednesday 061318

Barbell Gym

3 Position Clean + Front Squat

On the 2:00 x 6 Rounds: High Hang Squat Clean (High Thigh) Hang Squat Clean (Knee Level) Squat Clean Front Squat

On the 2:00 x 7 Sets: 36 Double Unders 9 Toes to Bar 3 Power Cleans

Thursday 061418

5 rounds 30/20 Cal. Row 25 Push Ups 25 Ring Rows* * for the ring row, set feet directly underneath pull up bar. Top of the ring should line up with the arm-pit

Friday 061518

Strength

Every 2:30

3X10 Strict Press

Teams of 2 12 min AMRAP 3-6-9-12-15. . . . Box Jump Overs (24/20) DB Hang Clean and Jerk (50s/35s) Partner 1 completes the 3’s, Partner 2 completes the 6’s Continue to alternate rds for 12 mins