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June 19-June 25

Monday

A. Back Squatx6x4@80%


8 min AMRAPS-4 min rests


1

12 Power Snatch

40 DU


2

10 Thrusters

12/9 cal row


3

12 Deads

9 HPC

6 STO

10/8 cal bike


Tuesday

A. Hang Snatch+Snatch+OHS

2 sets 1+1+2@80%

2 sets 1+1+1@85%

B. Snatch Grip RDLx10x4


16 min EMOM

1-20 seconds HSPU or pushups

2-3-5 devil press

3-1-3 wall walks or plank walkouts

4-30 seconds jump rope of choice (try a harder skill!!)



Wednesday

A. Push Pressx6x4@80%


500M Row

25 T2B

50 Alt db snatch

800 M Run

50 single db stepups

25 t2b

500M Row


Thursday

Run

600M Moderate

500M Fast

100M Slow

700M Moderate

400M Fast

100M Slow

800M Moderate

300M Fast

100M Slow

900M Moderate

200M Fast

100M Slow

1000M Moderate

100M Fast

100M Slow



Friday

A. Clean+Jerk+Clean+Front Squat+Jerk

2 sets 1+2+1+2+1@80%

2 sets 1+1+1+1+1@83%

B. Deadliftx4x4@83%


Pick two

10 min AMRAPS-5 min rest


1

4 BArmu (burpee pull ups)

6 Squat snatch

8 bar facing burpees


2

1 Rope Climb

8 DB bench Press/arm

6 shuttle runs


3

50 FT Hswalk or bear crawl

50 ft front rack walling lunge


Saturday

Teams of 2

Bike 30 cals

20 OHS

24 T2B

60 DU

Ski 30 cals

10 burpee pull ups

24 ghd

16 Thrusters


Sunday

EMOM 40

1-12/10 cal Bike

2-4-6 Dips

3-6-10 bar facing burpees

4-50 Crossover jump rope


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