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Week of June 21, 2021

Monday

A. Back Squat x5@75%,x5x3@80%,x3@83%,x5@80%

B. CG Bench Pressx8x5 OFF FEEL


16 min cap

For time:

12 handstand push-ups

15 back squats

20 bar facing burpees

9 handstand push-ups

18 Front squats

20 bar facing burpees

6 handstand push-ups

21 OHS

20 bar facing burpees


Tuesday

A. TNG Power Clean 2 reps@75% every 30 seconds

B1. Good Morningx8x3@30% of BS

B2. Single Leg RDLx8/sidex3

B3. Arch Hold with PVCx30 Secx3


3 Min AMRAP

7 Box Jump Overs

5 HPC

Rest 1 minx4

Wednesday

A. Snatch Balance+2 OHSx8-off feel (Deadlift Day 1 x4x5@55%)

B. TGU-5 per side HEAVY as you can control

C. 8 HSPU Negatives-EMOM (if you don't have push ups....push up negatives)


1 mile Run with a 100 FT sled push each lap followed by:

50 OHS

50 T2B

Broken up however you like


Thursday

A. Front Squat x5@75%,x4x2@80%,x3x2@85%



From minute 0-15

15 Burpees

50 FT OH Walking Lunge

30 double unders-if you have ONE double under, you MUST do double unders


From minute 15-30

400 M Run

20 Push ups

50 Air Squats

20/15 Cal AB


Friday

A. 2 Position Hang Clean@70%x1, 75%x2, 80%x2 (Deadlift Day 2 x4x5@55%)

B. Rope Climb-3 Legless followed by 5 with and emphasis on as few pulls as possible. Work on foot technique if you do not have it.

***you may also practice your kip swing for pull ups


Every 5 min for 4 rounds:

Rounds 1 & 3

12-10-8-4-2

Cal row

KB Swing 70/53

Rounds 2 & 4

10-8-6-4-2

Cal bike

Pullups


*reps can be adjusted up or down-rounds should be 3-4 min.


Saturday

A. Power clean + jerk to max in 10


Rest 2


B. Afap-Teams of 3


150 wall balls


1 mile run-must switch every 400


100 t2b


1 mile row-must switch every 400


100 Deadlifts


800m run with a log


60 clean and jerks


SUNDAY

Rowers/Bikes

500M (.5 mile Bike), rest 50 secondsx3


AMRAP 1 (9-10 min, stop when all rowers/bikes are finished)

30 Jump Squats

30 DU/90 SU

160 FT Bear Crawl


150M (.25 Bike) FAST, rest 2 minx5


AMRAP 2 (About 15 min)

30 Wall Ball

30 T2B/GHD/Abmat

160 FT Farmers Carry

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