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June 27-July 2

Monday

3 sets

12 Power Clean-a little heavier than last week

12 High Skill Pull (MU, CTB, Pull Up, Jumping CTB)

Rest 3 after each set


15 min AMRAP

30 OHS/FS 200 DU/400 SU

800m Run


10 min AMRAP

8 Dips

8 Bench Press

15/10 Cal Row


Tuesday

3 sets

10 Thrusters

15/10 Ski

6 Sandbag 2 Shoulder

15/10 Cal Row

10 Thrusters

Rest 2 min after each set


10 Sets

12/9 Cal Bike

50 FT Sandbag Carry

1 Rope Climb

Rest 1 min after each set


If time:

4 sets

15 Good Mornings

50 FT hand over hand sled pull


Wednesday

12 min AMRAP-dont puke

60 FT Bear Crawl of HSWALK

10 HSPU

25 GHD or V Ups


For time

800 M Run

30 Burpees

60 Air Squats

30 Burpees

800 M Run


Thursday

3 sets

1000M Row or Run

Rest 5 after each


30 min AMRAP

800M Ski

20 Step ups

30 sec wall sit

5 Push up to downward dog with a 5 sec stretch hold at top


Friday

A. Power Snatch+ Snatch

3+1@65%

2+1@70%

1+1@80%

Rest 3

x2


B. Back Squatx5x5@70%x2, 75%x2, 70%x1


4 rounds

400m Run

10 Power Snatch

10 Box Jump overs-high


Saturday

FREE THROWDOWN WORKOUT. Bring Friends

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