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June 26-July 2

Updated: Jun 30, 2023

Monday

A. back Squatx8x4@75% B. Snatch Grip rdlx10x4


12min amraps-4 min rest


200 m run

12OHS

8 bar facing burpees


12/9 cal Bike

8 HPC

8 STO


PICK WEIGHTS YOU CAN DO UNBROKEN FOR MOST OF THE TIME


Tuesday

A. Hang Snatch+Snatch+OHS-build to a heavy single

B. DB front rack box step upsx6/legx4


Every 4 minutes for 5 sets

Row 250m

20 alt db snatch

20 box jump overs


Adjust reps so rounds are 2:30-3 min long


Wednesday

A. Push Pressx2x8@85-90% B. Single arm db strict pressx8/sidex4

C. Rear Delt Flyesx20x4


4 rounds

50 ft hswalk or bear crawl

40 crossover singles

5 strict hspu very hard or other high skill press

10alternating hang clean and press@heavyish

2 minute super easy machine or jog


Friday

A. Clean and Jerk heavy double for the day

B. Front Squat-heavy triple

C. Deadliftsx5x4@80%


6 rounds

Run 200m

12Back Rack Walking Lunges@135/95


Saturday

Teams of 2

30 minutes

Bike 30 cals

30 power cleans

30 t2b

Row 40 cals

60 wall ball

10muscleups or dips

Run 400m

40 single legs squats


Sunday

Emom 40

1-15/12 cal row

2-10 db sto

3-60 double unders

4-5 power snatch

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