June 20-26

Monday

4 sets

10 Power Clean@95/65

10 Dips

Rest 90 sec-2 min between sets


*work on efficiency, not spazzzzzzing out


5 sets, 1 set every 2 minutes

5 HSPU or DB Strict press

10-15 push ups

15-20 GHD Sit ups (20-25 Tuck ups or abmat)


10 min AMRAP

5 BarMU or Strict Pull ups (ring rows better be hard AF!)

5 Bench Press@Medium heavy

50 DU


Tuesday

5 rounds

15/10 cal Bike

12 CTB or Pull ups (jumping sub)

12 Deadlifts@165/115


10 sets

12/9 Cal Bike

3 Sandy Bags

1 Rope Climb

Rest 1 minute after each round


IF TIME

4 sets

12 Barbell good mornings

60 sec sandy bag carry

rest 90


Wednesday

12 min AMRAP

50 ft Bear Crawl or HSWALK

25 STO@95/65

50 FT Farmers Carry

25 OHS@95/65


800 M Run

80 DB Snatch@light

800 M Run


Thursday

4 sets

800 m Run

Rest 5 min between runs


15 min AMRAP

400M Run

20 Burpees to bar


Friday

2 sets

4 Power Snatch+1 Snatch@55%

Rest 60

3 Power Snatch+1 Snatch@65%

Rest 60

2 Power Snatch+1 Snatch@75%

Rest 3 min


Back Squat

7-5-3@65%

Rest 4

7-5-3@70%


18 min AMRAP

21/15 Cal Row

21 T2B

21 KB Thrusters


Saturday

400M Run together

20 Power Clean@135/95

20 Muscle Ups, Pull ups+Dips

20 burpee box jump overs

1000M Row

12 Power Cleans@155/105

20 Pull ups

20 Box Jump overs

500M Ski

8 Power Cleans@185/125

20 Strict pull ups

20 Burpees



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