Monday 6/6
“Strength”
Every :90 x 6 sets
1 HHC + 1 HC + 1 Clean
5×1 @ 60-70%
“Conditioning”
15 AMRAP
10 Deadlift (115/85)
5 Front Squat (115/85)
10 Lateral Burpees Over Bar
3 Shuttle Runs (120ft – d/b=1)
Tuesday 6/7
“Strength”
Every :90 x 6 sets
2 Push Press + 1 Jerk
45-50%+ build to a heavy
“Conditioning”
2 Rounds for Time:
20 Shoulder to Overheads (95/65)
20 Box Jumps w/ Step Down
20 C2B Pull-ups -or- Ring Rows
*no bands today, only challenging ring rows
Wednesday 6/8
“Conditioning”
30:00 AMRAP
1600m Row (Trade Every 400m)
50 Partner Wall Balls
40 Partner WB Sit-Ups
Thursday 6/9
“Strength”
Every 2:30 x 5 Sets
3 Halting Snatch DL +
2 HHS
*Pause at Knee and at Pocket
*Build in Weight Starting @ 50%
“Conditioning”
21-15-9
Dual DB Shoulder To Overhead (40/30)
Push-Ups on Dumbbells
*After each round, perform a farmer carry lap around the rig
Friday 6/10
“Strength”
Every 2:30 x 5 Sets
Front Squat
32X1 Tempo @ 65%
“Conditioning”
Snake Eyes
11 Rounds For Time:
3 Bar Muscle-Ups
6 Dual DB Alt. Front Rack Reverse Lunges (50/35)
9 KBS
36 Double Unders
Saturday 6/11
“Conditioning”
5 Rounds For Time
200m Run
10 Bench Press (50% of 1RM)
5/5 KB Bent Over Row (Heavy)
200m Run
10 Bench Hops
10 V-Ups
