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June 6-June 12

ALL Snatches can be replaced with Cleans


Monday

A1-Low Hang Snatch Pull+Low Hang Power Snatch+OHS (2+2+2)-3 sets, LIGHT!

A2-Box jumps-land TALL-3 reps


B-Snatch Pull+Low Hang Snatch+OHS-6 sets@70x2, 75x2, 80x2

C-Front Squatx4x3@80%


21-15-9-6

Burpees to a bar or rings

Double DB box stepover

Sandbag/dball squats


Tuesday

A1- Deadliftx5x5@75%

A2-Wall Ballx12x5@30/20


5 rounds

120 FT Back Rack Lunge@75/55

20/15 cal row


Wednesday

A-Strict Press+Push Press+Push Jerk (1+2+3)-4 sets off feel

B-Push Jerk+Split Jerk@70x2, 75x2, 80x2


5 rounds

10 db floor press

5 strict hspu+15 sec HS Hold

1 min Ski

Rest 2 min after each round



Thursday

4 sets

8 KB FR Squats with slow tempo down

10 Side Plank Band Rows/side

12 DB Single Leg Hip Thrusts

NOT FOR TIME


21 min EMOM

Min 1-15/10 Cal Row

Min 2-12/9 Cal Ski

Min 3-12/9 Cal Bike


Friday

A-Snatch-2x2@75%, 1x6-2@80%, 4@85%


4 Sets

30 sec Dual KB OH Hold

15 Hanging Knee Raises

5 Weighted Pistols/side


20 min AMRAP

5 Ring MU, CTB, or Pull Up

7 HPC@135/85

9 BBJO@30/24

12/9 cal row


Saturday


45 minutes

40/30 Cal Bike

30 KBS

30 Toes to Rings

40/30 Cal Row

240 FT Farmers Carry

8 TGU

40/30 Cal Ski

240 FT walking lunges

4 Wall Walks


Sunday

Do Thursday or Saturday!


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