June 13-June 19

Monday

A. 2 TNG Power Snatch (or Clean)+1 Squat

8 sets@65%

B. Power Clean+FS+Hang Clean+Jerk

8 sets@65%

120 DU

40 OHS@75/55

12 MU OR 24 Dips

40 Power Snatch@75/55

8 MU or 16 Dips

Tuesday

4 rounds

6-5-4

Pull Up

Thruster@95/65 (rounds 1&3), HPC(rounds2&4)

2-4-6-8

Wall Walk

10-12-14-16

DB Thrusters/DB HPC

IF TIME

10 min EMOM

minute one-10 GHD

minute two-25 FT DB walking Lunge-heavyish

Wednesday

A. 1 Strict Press+2 Push Press+3 Push Press-10 sets@60% of push press or jerk depending on OH strength

24 min AMRAP

8 Devil Press

32/22 Cal Row

64 DU

Thursday

12 min AMRAP

12/9 cal Bike

14 reverse lunges

12 hollow rocks

10 ring rows

8 push ups

5 min AMRAP

Run 800M

then AMRAP any other machine until 5 minutes

rest 2 min

x3-5 rounds

Friday

A. 1 Snatch+2OHS (1 Clean+2 FS)-8 sets @65%

B. FSx4x4@70%

100 Bar facing burpees-every 2 minutes complete 2 squat snatch or cleans

Saturday

Teams of 2

Run 800M

16 Deadlifts

16 Bench Press

32 STO

32 T2B

64 Air Squats

64 Push Ups

*each round complete 4 rope climbs