FRIDAY 06.23.2017

A. 5 Sets:
Hang Snatch + Snatch
Rest 20 seconds
Tall Box Jumps x 1.1.1.1.1 30/24
(rest 5 seconds between jumps)
Rest 2 minutes

B. 3 Rounds for time:
400m Run
15 Overhead Squats 135/95

 

THURSDAY 06.22.2017

A. 8 Sets:
Back Squat x 3 reps @ 30X1
Rest 2 minutes between sets
(These sets should all be heavy)

B. AMRAP 8:
3 Thrusters 115/85
6 Pull-Ups
12 KB Swings 70/53

 

WEDNESDAY 06.21.2017

A. 4 Sets:
Push Press x 3-5 reps
Rest 2 minutes
L-Sit Tuck to Extension x 6 reps (slow and controlled)
Rest 2 minutes

B. 21-15-9:
Strict HSPU
Push Press 115/85
Push-Ups

 

TUESDAY 06.20.2017

A. Deadlift
1×3
1×2
1×1
1×3
1×2
1×1
Rest 3 minutes between sets

B. EMOM 10:
3 Deadlifts @ 80-85% of today’s heavy single
6 Burpees Over the Barbell

 

MONDAY 06.19.2017

A. In teams of two complete for time:
80 Pull-Ups
400m Farmer’s Carry (heavy, swap weights as often as needed)
80 Wall Balls 20/14
400m Farmer’s Carry
80 Burpee Box Jump-Overs 24/20
400m Farmer’s Carry