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