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Week of June 28, 2021

Monday

A1. Power Snatchx3x4@80%

A2. Scap Y,T,W with #2.5 or #5 plates x10 each wayx4

B1. Wall Handstand holdx30 secondsx4-stomach to wall&back to wall-practice both

B2. Weighted pull upx3x4


EMOM

DBALL

Pull Ups

ALT DB SNATCH

Row

Rest

x5


Tuesday

A1. Front Squatx4x3@80% x4x2@85%

A2. Bulgarian Split Squatx10/legx5

B1. L or Tuck Sitx5-15 secondsx4-focus on position!

B2. Arch Hold with PVCx30 secx4


10 min AMRAP

6 DB Squat Jumps

100 M Run

6 DB Box Step Overs


Wednesday

A. Jerkx3x5@80% OR Kipping HSPU "practice" for 5-10 min


20 min AMRAP 10/7 cal Bike

7 DB Hang Clean and Jerk

50 FT FR DB Lunge

40 DU

3 MU (sub burpee pull ups or jumping MU)


Thursday

A. 2 Position Hang Power Cleanx1x5@80%

B. Kipping Pull up PRACTICE-if you do not have a strict pull up-complete 10 pull up negatives


ALTERNATING ROUNDS-PICK A WEIGHT YOU CAN DO in NO MORE THAN 2 sets

Run 200 M

21 Power Clean

Rest=1/2 work

Run 200 M

21 Pull Ups

Rest=1/2 work

Run 200 M

15 Power Clean

Rest=1/2 work

Run 200 M

15 Pull Ups

Rest=1/2 work

Run 200 M

9 Power Clean

Rest=1/2 work

Run 200 M

9 Pull Ups


*if you are not a fast runner, run 100M


Friday

A. Back squatx5x2@80% x4x3@85%

B. 100 M Sled Pushx5-under 30 seconds


Break up as desired

50 Box Jump overs

100 Push Ups

50 Thrusters 95/65


Saturday

First team completes hand over hand sled pull, 3 full sled pulls each -then tap the next team in.


Teams of 2-30 min AMRAP

40 Cal Row

40 Power Snatch 75/55

40 GHD Sit Ups (60 tuck Ups or abmat)

100 FT HSWALK (100 ft partner wheelbarrow walk)

20 HSPU


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