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June 11

Row, run and lift relay – Teams of 2-3 Complete calorie marks then run to your bar and complete the tasks Row 50 – 50 Clean and Jerks 115/75 Row 40 – 40 Thrusters 115/75 Row 30 – 30 hang cleans + 30 T2B Row 20 – 20...

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June 10

A – 15 min emom – pause every 4 mins to change weight   1 clean Progreasive front squats (1 on min 1, 2 on min 2…  restart when you change weight at 4 min marks)     B – 7 sets, rest 2 mins  15 sec AB sprint 5...

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June 9

A – 5 sets -snatch practic 1 snatch  1 hang snatch  1 ohs    B – 10 mins Building weight EMOM 1 Clean 20 DU/30 singles   16 mins – Tabata interval work Spend 2 mins at each station Rotate through 2 times KB Clean and...

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June 8

A – Wendler Press from ground – 3×5 40, 50, 60%   B – 8 min EMOM 2 clean and jerk C – 30 mins of alternating work 2 mins – Row or Ride at 85% effort – Practice Pacing  2 Mins – Flutter Kicks 2...

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June 7

A – DL 3×5 40, 50, 60% * do 3 hang bar muscle snatches and 3 bar snatch balances between DL lifts   B – Snatch work First 5 mins – Low hang (at hollow of knee) power snatch Next 5 mins- high hang squat snatch Last 5...

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June 6

40 min cap to get through run 400m every 5 mins (slower runners can sub 200m as needed) 21-15-9 hang cleans (135/85) Dips Then 21-15-9 Deadlift 185/125 T2b Then 21-15-9 Burpees Wall balls Pull ups  

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June 5

A. Wendler de-load 5 @ 40% 5 @ 50% 5 @ 60% Work on pull ups between sets. B. 12 min EMOM Rotate squat clean thrusters 1 reps 2 reps 3 reps C. For time Row 500 15 burpees Run 400      

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June 3

A, B and C – 20 min running clock A. 5 mins to practice snatch balance B. 5 min EMOM 3 easy ohs 3 box jumps C. 10 min to max ohs D. 5 sets of each, rest 1-2 mins. Sled push sprint 5 Tire flips

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June 2

A. 5 sets of 3 slow negative front squats + 5 max vertical hight jumps B. Warm up cleans in sets of 2 -5 mins C. 8 sets rest :60 2 cleans 155/95, 185/115 sport 4 burpees over bar 6 kbs 2/1.5 4 burpees over bar 2 cleans

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June 1

A. 5 rounds, building weight Every 2 mins 3 clean and jerk singles 2 strict pull ups or 1 muscle up B. Press 5-3-1 C.  20 min AMRAP 50 DU 400m run 30 v-ups 20 db snatches 10 hspu

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A. 3×3 muscle snatch  5 mins B. 3×3 power snatch 5 mins C. 3×1 hang squat snatch 5 MINS D. 5-3-1 wendler  DL E 10, 8, 6, 4, 2 Sump DL 185, 125 Box jumps

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