FRIDAY 06.30.2017

A. Deadlift 1×5 reps @ 50% of possible 3-RM 1×3 reps @ 75% of possible 3-RM 1×2 reps @ 85% of possible 3-RM 1×1 rep @ 90-95% of possible 3-RM Test 3-RM B. AMRAP 7: 7 Box Jumps 24/20 7 Burpees 7 KB Swings 53/35  

THURSDAY 06.29.2017

A. Bench Press 5×5 @ 20X1 Rest 2-3 minutes between sets B. 3 Rounds for time: 400m Run 40/30 Push-Ups 40 Air Squats  

WEDNESDAY 06.28.2017

A.5 Sets: 3-Position Clean (high hang, hang, then 2″ Below the Knee – pause 2 seconds in each position before you clean the weight) Rest 2-3 minutes between sets B. AMRAP 9: 6 Ground to Overhead 135/95 12 Toes to Bar  

TUESDAY 06.27.2017

A. 3 Sets: Front Squat 5 reps @ 31X1 Rest 2 minutes Weighted Pull-Ups x 2-3 reps @ 2110 Rest 2 minutes B. 5 Rounds for time: 15 Wall Balls 20/14 15 Pull-Ups Rest 1 minute  

MONDAY 06.26.2017

A. In teams of 2, alternate rounds to complete 5 rounds each of: 250m Row 15 Thrusters 75/55 10 Burpees