top of page

June 13-June 19


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


4 rounds


Pull Up

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


Wall Walk


DB Thrusters/DB HPC


10 min EMOM

minute one-10 GHD

minute two-25 FT DB walking Lunge-heavyish


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


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


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


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

63 views0 comments

Recent Posts

See All

Monday A. Back Squatx5x3- 5 second tempo down, 75-80% Then x10x1 with no tempo@65% B. Single leg db rdlx6/legx3 C. Dual db hang cleanx8x3 Every 2 min for 20 1-12/9 cal bike into 3/5 muscle up or burpe

Monday A. Back Squatx8x4-5 second tempo on the descent-try to increase the weight from 3 weeks ago by 5-10 pounds B. Every 2 minx10 sets 1-3 weighted pull ups (scale is assisted with barbell but make

Monday A. Back Squatx8x2 with 7 second descent....yikes. These will be lighter than the previous two weeks B. Hspux4x5- pick a version that is strict and tough for you. This can be off a higher box

bottom of page