June 26-July 2
Updated: Jun 30
Monday
A. back Squatx8x4@75% B. Snatch Grip rdlx10x4
12min amraps-4 min rest
200 m run
12OHS
8 bar facing burpees
12/9 cal Bike
8 HPC
8 STO
PICK WEIGHTS YOU CAN DO UNBROKEN FOR MOST OF THE TIME
Tuesday
A. Hang Snatch+Snatch+OHS-build to a heavy single
B. DB front rack box step upsx6/legx4
Every 4 minutes for 5 sets
Row 250m
20 alt db snatch
20 box jump overs
Adjust reps so rounds are 2:30-3 min long
Wednesday
A. Push Pressx2x8@85-90% B. Single arm db strict pressx8/sidex4
C. Rear Delt Flyesx20x4
4 rounds
50 ft hswalk or bear crawl
40 crossover singles
5 strict hspu very hard or other high skill press
10alternating hang clean and press@heavyish
2 minute super easy machine or jog
Friday
A. Clean and Jerk heavy double for the day
B. Front Squat-heavy triple
C. Deadliftsx5x4@80%
6 rounds
Run 200m
12Back Rack Walking Lunges@135/95
Saturday
Teams of 2
30 minutes
Bike 30 cals
30 power cleans
30 t2b
Row 40 cals
60 wall ball
10muscleups or dips
Run 400m
40 single legs squats
Sunday
Emom 40
1-15/12 cal row
2-10 db sto
3-60 double unders
4-5 power snatch